WOD for Tuesday 2-16-16. Awards Ceremony RSVPFebruary 16, 2016
As the Open approaches (you’ve registered right?) the separate programming tracks phase out, and there will be more days where we’re all doing the same thing. Thursday the 25th the first workout is announced, too late on the east coast to perform it that night, so during the Open your week will typically look like this.
MONDAY the Open WOD from the prior Thursday will be the programmed workout.
TUESDAY will be a the toughest day of the week. Heavy metcon and/or weightlifting.
WEDNESDAY’s focus will be a little more aerobic.
THURSDAY’s Technique and Weightlifting.
FRIDAY Another tough metcon.
Athlete’s concerned with maximizing your Open score: Your schedule will look something like this.
Thursday– Day off. Mobilize. WOD Announced.
Friday, Sat, Sun, Monday: These Four days are set aside to do the Open workouts. Submissions must happen by Monday evening. In the past, it’s been 8pm eastern. Very often repeating a workout will result in an improved score. In fact, every time I’ve repeated a workout personally, I have improved my score, BUT I have not repeated all of them. Some of the workouts are just too fatiguing to adequately recover and go again successfully in that 4 day window. There’s a lot to consider when deciding how best to spend these several days. The impact of the workout, the scoring system, the recovery of the individual athlete, your outside circumstances etc all must be factored in. I will likely breakdown and plan the workout on Thursday/Friday. Either perform the WOD or perhaps just a piece of it (1 Round, or 3 minutes or 21 out of 21-15-9 etc) on Saturday morning. And repeat the workout on Monday afternoon. Tuesday, Im going to WOD hard again, but it’s going to be a workout that focuses strength preservation and on movements we have yet to see in the Open. As of yet, no movement has appeared twice in the same year. So if WOD 2106.1 has Box Jumps in it, after that wod has come and gone, there wont be any Box jumps in your life for the next 4 weeks.Wednesday will be total recovery. Maybe light Zone 1 stuff. Nothing Ballistic or impactful.
Your WOD for Tomorrow
Open Athletes (who are registering and competing)
A) WOD 13.2 AMRAP in 10 minutes 5 S20 @ 115/75, 10 Deadlifts @ 115/75, 15 Box Jumps
B) 5×5 Push Jerks On Rythm Ascending
C) Shoulder Prehab.
A) Bench Press 10-8-6-4-2
B) WOD 13.2 AMRAP in 10 minutes 5 S20 @ 115/75, 10 Deadlifts @ 115/75, 15 Box Jumps