Competition (Saturday, 09/03/16)

 In Competition, Daily WODs

2017 OPEN PREP

A. 4B Weightlifting Class

-or-

Every 2min for 18min:
Snatch Lift Off + 2 Snatch
*Lift off to below knee, pause for 2 seconds then return to ground before pulling first snatch. Reset grip on each snatch, but don’t take more than 5-6 seconds between attempts. Building over the 9 sets, but speed and technique is the focus. NO MISSES!

B. Midline
4 Rounds:
50ft Bear Crawl
2 TGUs (L)
2 TGUs (R)
*Balance a 10lb plate on back for bear crawls – slow and controlled on these. Use a moderate weight for TGU. Pause in each position for 1-2sec on TGUs

C. Metcon
20 Min AMRAP:
200m Run
20 RKBS (53/35)
20 Wall Ball (20/14)
20 Sit-ups
*Goal is constant pace for 20min. To help train the mental side of this workout separate into 4, 5min sections. First 5min focus on setting a sustainable pace. For 2nd 5min, goal is to maintain starting pace. 3rd 5min, dig deep, don’t let pace fall and know the last 5min piece is coming soon. Once you hit the last 5min, give whatever you have left in the tank and focus on picking up the pace by small increments each minute.

Recent Posts
  • Sarah Schulz King

    A. Weightlifting class, did 120# for complex for 4
    B. Done
    C. 5+24 RX unbroken

  • Matt McDonald

    A. Weightlifting class. Final 4 sets worked at 135. Felt good, good speed under the bar, just need to get taller and keep my eyes forward.
    B. Shwinn airdyne with Andrew for 50 minutes at a conversational pace.
    C. Ran a mile into town to pick my wife’s car up from mechanic.