2/23/2015

For the Next 5 weeks I'll post the entire week up front so that you guys can plan your schedule accordingly.  Try not to do extra stuff - if anything work on open style movements and skill work but stick to mobility.  The reason I'll be posting in advance is I know different people will do the WODs at different times.  This should give you the ability to plan accordingly.

2.23 - 3.1

7 sets: 1 Squat Snatch + 2 OHS *building* (no maxes) + 3 rounds: 500m Row Sprint 21 Hand Release Burpee Box Jumps 24/20 12 OHS 115/75 + Finisher: Strict Pull-Up (against band) 3 x 10 rest as neeed L-Sit 3 x :30 second Accumulation

EMOM x 10 3 TNG Power Clean @ 65-75% + 5 rounds: 8 Dumbell Squat Cleans (50/30) 4 Muscle Ups 50 Double Unders *sub barbell clean 135/95 if no dumbbell* + GH Raise - 3 x 10-12 reps rest as needed Banded Good Morning 3 x 40-50 reps

Row 20 minutes 30 second SPRINT 30 seconds Recover + 2 rounds NOT TIMED: 10 strict pull-ups 20 push-ups 10 overhead squats 45# bar 20 hollow rocks 10 back extensions 20 Russian KB Swings 10 Single Leg KB DL/side 20 Perfect Air Squats + 20-30 minute area specific mobility

A. Back Squat - 3 x 5 @ 70-75% rest 90 seconds B. Snatch - 8-10 Singles 70-75% + 15.1 Movement Prep and Run Through

Open Workout 15.1

Active Rest (NOT OPTIONAL) 20 Minutes Rower 30 second sprint 30 second slow recovery Row + 20-30 minutes area specific mobility

Open Workout 15.1 Retest

2.23.2015

7 sets:
1 Squat Snatch + 2 OHS *building* (no maxes)
+
3 rounds:
500m Row Sprint
21 Hand Release Burpee Box Jumps 24/20
12 OHS 115/75
+
Finisher:
Strict Pull-Up (against band) 3 x 10
rest as neeed
L-Sit 3 x :30 second Accumulation

2/22/2015

Rest Day

"When the time to perform has arrived, the time to prepare is over."

It's TIME!!!  Gear up and let's fucking get it this week!

Tomorrow

Choose a class at your respective gym and hit the shaker bottle WOD.  This is the final week before the open, have some fun with your classmates.  Don't forget to Row afterwards.

2/21/2015

Shaker Bottle Saturday WOD
+
500m Row @ 10-12 seconds off PR Pace
rest 2 minutes x 8

2/20/2015

A. Hang Snatch - 1 rep every 90 seconds x 15m
+
21-15-9
Deadlift 225/155
Thrusters 95/65
+
Finisher:
200 banded good mornings