Saturday 02.03.2018 Open WOD 18.2

Warm Up – 15 mins total ( to be completed with 7-10 minutes rest before your heat)

  • General
    • Row 3 mins
  • Dynamic flexibility
    • Up Dog/ Down Dog 15 reps
    • Reach and roll 15 reps
    • Long low lunge : 10 circles clockwise/ 10 circles counter clockwise each leg
    • Bottom of squat hold 1 min
    • 15 Air Squats
  • Specific Movement Prep
    • Clean Progression
      • Dip- shrug 5 reps
      • Dip- shrug -high pull 5 reps
      • Muscle clean  – Dip- shrug- high -pull turn over x 5 rep
      • Power clean 5 reps
      • 5 Front Squats with empty bar
      • Work down the leg to 5 Squat cleans with empty bar.
      • Build load doing doubles
    • Metabolic Prep
      • w/ light dumbbell perform
        • 3 sets of 3 front Squats/ 3 bar over burpees
        • 1 clean
      • w/ workout weight perform
        • 3 sets of 3 front Squats/ 3 bar over burpees
        • 1 clean
    • Rest 7-10 mins before workout

 

Saturday 02.24.2018 Open Wod 18.1

Suggested Warm Up

  • General
    • Row 50 Calories
  • Dynamic flexibility
    • Up Dog/ Down Dog 15 reps
    • Reach and roll 15 reps
    • Hanging Turtle/ Giraffe 10 reps w/ 3 sec hold
    • Hanging Strict Hollow/ Superman  10 reps
    • Banded Good morning 15 Reps
  • Specific Movement Prep
    • Dynamic Kipping 10 reps
    • Dynamic Knee ups or Straight leg L kip 10 reps
    • 5 Push Press (with lighter DB) each arm x 2
    • Clean Progression from the Hang
      • Dip- shrug x5 each arm
      • Dip- shrug -high pull x5 each arm
      • Dip- shrug- high -pull turn over x 5 each arm
    • 5 Push Jerk each arm

 

Wednesday 02.21.2018

Today serves as the first retest of our January 2nd workout “1 RM Backs Squat” and “Jackie.”   Perform the Jackie workout exactly how you did on January 2nd so you have a direct point of comparison, so use the same weight and do the same version of pull ups if you scaled them.  There is time in the future to advance, but at this time we want a direct comparison for points of improvement.  If this is your first time doing these two together, we will use them again in the future for testing so this will serve as your benchmark.

The 2018 Open is 1 Day Away