COMPETITORS 2.22.16

February 21, 2016

FOR ALL ATHLETES AND COMPETITORS SIGNED UP FOR THE OPEN
Here is an example of how the week of programming will go. You can modify the schedule to best suit your needs.

MONDAY – WORK HARD – RETEST the Open WOD from previous week

TUESDAY – WORK HARD – STRENGTH and METCON

WEDNESDAY – MEDIUM EFFORT – GOAT WODS – OR REST DAY

THURSDAY – PREGAME – LIGHT WORK – OR REST DAY

FRIDAY – OPEN WOD
SATURDAY – LIGHT WORK – ACTIVE RECOVERY or REST (this is for those retesting Monday)

SATURDAY – LONG and HARD as usual (for those not retesting Monday)

SUNDAY – PREGAME – ACTIVE RECOVERY or REST

MONDAY – RETEST OPEN WOD

So the big options are if you prefer to rest the day before or two days before a GameDay WOD. We will help all athletes find their schedule. Just remember we need to train hard early in the week to keep our conditioning and we need to recover by the end of the week to score best on our OPEN WOD.

A. ENDURANCE
4 rounds
Row 50 Calories
Rest 1:1 between sets

B. OLY
EMOM 10
1 Power Snatch
Start at 50% max and add weight each set. This does not have to be a max.

C. METCON
1 Rounds
15 Power Snatches (75,55)
15 Chest 2 bars
15 Box Jumps (24,20)

rest 1 Minute

2 Rounds
15 Power Snatches (75,55)
15 Chest 2 bars
15 Box Jumps (24,20)

rest 2 Minutes

3 Rounds
15 Power Snatches (75,55)
15 Chest 2 bars
15 Box Jumps (24,20)

Score is Total Time

Comments

comments

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text