Monday, March 20th
Strength/Skill:
Front Squats 3×8 @ 75%
Superset 15 V-Ups (advanced hold Wall Ball)
Retcon:
800 Meter Run
then,
4 Rounds for time of:
12 Front Rack Lunges (155/105)
12 Toes to Bar
If you haven’t guessed, the goal is strength maintainance throughout the open, though some of you may see some increases. The V-up will have more carry over to gymnastics movements than GHD. Keeping the core strong will help keep a flat back in wods which will provide protection as well as increase performance. The WOD is one we have done before. The run will put you in an oxygen deficit, and then the wod should be scaled so that the lunges can be done as close to unbroken as possible. The fast transitions will serve to rapidly increase the heart rate, providing a fran like stimulus.
Tuesday, March 21st
Strength/Skill:
EMOTM for 12 Minutes of:
Power Clean & Jerks x 2
Retcon:
“Liquod Cocaine”
5rds
5 Power Clean and Jerk (155/105)
10 Chest to Bar Pull Ups
The EMOTM is meant to warm you up for the wod. We really want to get the CNS firing, and the shoulders opened up. The wod is meant to be fast. It should be quick and painful. This is one of those that should really hurt as soon as you stop. If you can’t connect pull ups, I’d suggest using a band or so that we keep the cycle time high. C&J should be scaled to a weight you can do at least 3rds TNG.
Wednesday March 22nd
Strength/Skill:
Behind the Neck Snatch Push Press 4×5
Rope skills
Retcon:
“Gametime”
AMRAP in 20 Minutes of:
1 Rope Climb
3 Wall Walks
5 Dumbbell Hang Squat Cleans (45/25)
50 Meter Sled Push
Total other end of the spectrum today with a longer time domain. The reps are low enough to facilitate more or less constant movement. That’s the name of the game, keep moving. HINT: on the wall walks, take 2 deep breaths on the floor between each one. That’s where I would recover.
Thursday, March 23rd
Strength/Skill:
Deadlift work up to heavy 3 but not max in 12 min!
Retcon:
10-1 Reps of:
Ring Dips
Deadlift (275/185)
200m run
Today we are hitting upper and lower body strength endurance. The run is here to allow some more recovery for the other movements as well as tax the aerobic system. Because of the run, you may not need to scale down as much as you otherwise would.
Friday, March 24th
Strength/Skill:
EMOTM for 8 Minutes of:
Push Press x 3
Retcon:
3 Rounds of 1 Minute at Each of the Following Stations:
Russian Kettlebell Swings (53/35)
Kettlebell Push Press Right (53/35)
Kettlebell Push Press Left (53/35)
Bike
Burpee Wall Balls (20/14)
Rest 1 Minute between Rounds
This wod is meant to spike the HR but not cause a large amount of soreness. This will really tax the lungs but won’t mess you up for the final open wod Saturday!
Saturday, March 25th
Final Open WOD 17.5 from 8-Noon and we will be having a Chili Cook Off
Sunday, March 26th
0900 – Community Class
1000 – Monster Mash/Open Gym