19.2 is 16.2
We are already fully immersed in the Open 2019. The first week has already passed, and we have a new WOD. Although it's not THAT new, because the training itself is deja vu. Hello 2016! 19.2 is 16.2. The community generally likes repeat wods because it gives a great opportunity to compare ourselves to our past and look for what we hope is an improvement in performance. For a large percentage of people, even if they weren't at the Open in 2016, this WOD has already been tried and they have an idea of what it is like. The WOD consists of 3 exercises, increasing the weight but decreasing the repetitions of one of them in blocks of 4 minutes (except the first interval).
Starting with an 8-minute clock, complete: 25 toes-to-bars, 50 double-unders, 15 squat cleans, 135 lbs. 25 toes-to-bars, 50 double-unders, 13 squat cleans, 185 lbs. If completed before 8 minutes, add 4 more minutes and do: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 lb. If completed within 12 minutes, add 4 more minutes and do: 25 toes-to-bars, 50 double-unders, 9 squat cleans, 275 lb. If completed before 16 minutes, add 4 more minutes and do: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 lb. Stop after 20 minutes.
Rx or escalation?
In this WOD, we have a scaled option (unlike last week) and therefore one of the most important decisions you have to make now is whether to do it in Rx or Scaled. Personally, I'm an advocate that ranking isn't everything, so I tend to recommend scaling for many people instead of doing 1 rep on Rx and still at the top of the ranking. As a test of fitness, I'd rather someone advance several blocks in climbing than spend 8 minutes trying to get reps. If the first 2 Rx weights are too challenging or it is not possible to perform 50 T2B and 100 DU in about 6 minutes, I highly recommend choosing the scaled version.Strategy...
...will be quite similar regardless of the route chosen.Toes to bar/knee raises
For many people, this will be a limiting factor. The number of repetitions is sufficient for the grip to fatigue quickly. So will your core making the rest of the WOD quite hard. The advice here is "know your limits." What is the number of repetitions that you can easily perform without reaching fatigue and maintain them for a considerable time? This number will obviously differ from person to person, but for everyone, it is important that we never reach that point of fatigue, we will need a considerable amount of time to rest before we can continue. Especially in this training where we need to gain extra time in each block. If your number is 5, stick with that number! If your number is 1, stick with that number! Never try to go beyond that, even if you feel comfortable at the time, because it will overwhelm you! And especially if you're not sure you're going to be able to do that extra rep. Because the amount of energy and effort you will use to fail that repetition will be a complete waste and will also frustrate you. Don't forget to protect your hands! Especially if you're going far in the WOD, the volume of reps is more than enough to give you wounds that can take a long time to heal, and we're only in week 2! The AZOR Grips are my favorites since they cover the hand well, with excellent grip and are thin so you can feel the bar.Double Unders/Rope Jumps
They have been placed for several reasons:- To raise your heart rate and tire you out;
- and because they are a frustration for many people.
