WOD – Tuesday 20 February 2018
Min 0-4 complete:
3 rounds
12 Wall-Ball Shots
12 Toes-to-Bars
*If they succeed, move on to:
Min. 4-8, complete 3 more rounds
*If they succeed, move on to:
Min. 8-12, complete 3 more rounds, and so on until they can no longer complete 3 rounds in 4 min.
NOTE: The Open begins this week. Now is the time to test all of the training and hard work we have been putting in. It is important to remain focused on our goal, and keep the volume low, so each week we are performing our best on the Open workouts.
***This means if we are feeling really sore we should intentionally hold back (think 80% effort) on today’s workout so we can perform our best on Friday. If we are feeling good then get after it, but remember, stay focused on the goal!
To be done 60 minutes before class
Front Squat
3-3-3
– Use the heaviest weight possible on each set. Pause at the bottom for 3 seconds on each rep.
For time:
200 Double unders
50 DB Power clean (50/35 each hand)
200 Double unders
– Goal is to push yourself on the double unders. Don’t be smart and break these, especially on that first set. Instead, get some friends and race through this, going for big sets on the doubles. This will give us a good idea on how to pace double unders when they come up in the Open, but we need to find our limit first! Try for under 8 minutes.
Do the gym programming (RX’d or competitor) for the day.
– Be careful with the 3 rounds of assigned work within the 4 minute cutoff. Continue until you are no longer able to finish the work within the allotted time, but have a 12 minute cap, as we do not want any excessive volume.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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