What a shit show the announcement was last night, hey?! The first workout last year was my favorite Open workout of all time and this one looked like a similar feel; keep working.
Warm-up
- Bottom Squat Hold
- PVC Passes
- 1:30 Row
- 8 Groiners
- 5 MB Front Squats (20#)
- 5 MB Press (20#)
- 5 MB Tricep Extensions
- 1:00 Row
- 5 Wall Balls (20#, 10′)
Conditioning
Open Workout 19.1 – 15:00 AMRAP
- 19 Wall Balls (20#, 10′)
- 19 cal Row
On paper I liked it and it looked like a good one for me. Based on some workouts over the last few months I was confident I could go unbroken on the wall balls deep into the workout and had a general idea of my pace for the rower. I set my goal on 7+ rounds.
I set my rower parallel to me, right behind the wall so all I had to do was turn around, step over, and sit down. No wasted transition movement.
I started off at 1,200 cal/hr in round 1 and fell slightly off that. Over the course of the workout I might have averaged between 1,100 and 1,150. I did take a few slower pulls every round to take some deep breaths before kicking it up a gear, so I guess my average was probably lower. Right on the wall balls and unbroken even round without any issue. The last few rounds got annoying but I wasn’t really in danger of dropping the ball and my height was solid.
Finished with exactly 300 reps, which was 7 rounds plus the wall balls and 15 calories. So close to 8, but beat my goal by a nice amount.
Not sure I could have pushed any harder on the row without having to slow down in transitions or break up the wall balls and that’s the only place where I could have made up any time. Maybe I could have done the first 2-3 rows at a faster pace? This was definitely one of my favorite Open workouts, but I think I liked 18.1 better with three movements even though it was five minutes longer.
Nick Momrik's Fitness Logs 
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