VIDEO:
The Open is Upon us. See details here.
WOD
1) Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 80%
Rest 2 minutes between sets
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
2) “World War Fit – WOD 1”
7 Min AMRAP
12 Deadlifts (115/75)
9 Push Press (115/75)
6 Over the Box Jumps (24/20)
This will be the first WOD of World War Fit, a competition in Garland many of our athletes are competing in next weekend. Scaled loads for the competition will be 95/65. If you are registered to compete, have someone judge you STRICTLY so you know what to expect.
COMP
Join a group class. Snatch while they are squatting, then do the metcon with them. Regardless, be sure someone judges your metcon strictly.
1) Snatch with 3 second hold
EMOM for 12 minutes: 1@75%
Focus on perfect speed and mechanics, hold deep receiving position for 3 full seconds before standing.
2) World War Fit – WOD 1
7 Min AMRAP
12 Deadlifts (115/75)
9 Push Press (115/75)
6 Over the Box Jumps (24/20)
Record times with the group class.
Rest 10-12 minutes before #3…
3) 4 Rounds of (total of 16 minutes):
45 seconds of Row for Calories
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of Double Unders
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds
If you don’t have strict handstand push-ups, perform a strict substitution (press or DB press). DO NOT PACE YOURSELF…go hard every work period.
Record total number of reps/cal for each station, Example:
1) 77 Calories
2) 41 HSPU
3) 218 DU
4) 49 Ring Dips