WOD’s for the remainder of your week. 2-2-16 to 2-5-16February 2, 2016
Open Prep: A) 3×10 Overhead Squat For Load, ascending. B) AMRAP in 12- 12 OHS @ 95/65, 12 Wallballs 20/14
Diet Contest: For time– 20 Thrusters @ 95/65, 20 Backsquats @ 95/65, 20 burpees. 15 Thrusters @ 95/65, 15 Backsquats @ 95/65, 15 burpees. 10 Thrusters @ 95/65, 10 Backsquats @ 95/65, 10 burpees.
Bi’s and Tri’s. Athlete’s choice.
Open Prep: A)”Hasn’t been but could be” all tools that have not yet been in the open, but very well could be. Sprint as fast as possible through –12 KB swings (overhead), 6 Pistols (alternating legs) 3 Bar Muscleups. Rest 2 minutes. Repeat for a total of 5 Sets. Rest 10 minutes, then
B) 30 doubles, 15 Toes to Bar. 10 Minute Cap.
Diet Contest: A) 2 x through the Gauntlet of Power Cleans: 5×185/120, 10×155/105, 15×135/95. Scaled weights will be available. B) Abs. Athlete’s choice.
Open Prep- Roll and recover. Work a weakness. If you can’t do the following consistently, it’s a weakness: 3/1 Consecutive muscle-ups. 7/4 Chest to bar pullups. 50 Unbroken Doubles. 10 Unbroken rhythmic Toes to Bar. Snatch 135/95 successfully 80% of the time. Clean 185/120 at elevated heart rates. 25/20 Wallballs in a minute.
Diet Contest 40-50 Minutes of Zone One aerobic activity. Volume is up.
Open Prep A) With an empty bar, emom x 5. Power Snatch, Hang Squat Snatch, Overhead Squat, Snatch Drop. B) EMOMx8 Full Snatch at 75-85% of your 1 RM. Note that if you can land a given weight consistently, it’s probably a safe opening lift if you see it in the open at elevation, as in Open WOD 15.1 b.
Tabata Intervals– KB Swing, Jump Squats, Pushups.