Competitors 2.23.15

February 22, 2015

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.

TODAY’S WOD

A. METCON
“Jersey Shore MORE”
1 Rounds
10 Power Snatches (115,80)
15 Toes 2 Bar
10 Burpee Box Jump (24,20)
rest 1 Minute
2 Rounds
10 Power Snatches (115,80)
15 Toes 2 Bar
10 Burpee Box Jump (24,20)
rest 2 Minutes
3 Rounds
10 Power Snatches (115,80)
15 Toes 2 Bar
10 Burpee Box Jump (24,20)

Score is Total Time

B. STRENGTH (after the metcon)
Low Bar Back Squats
5@75%, 5@80%, 5@85%

C.EXTRA ENDURANCE
3 rounds
Row or Run
1000m
Rest 1:1 between sets

D. EXTRA CORE
100 ABMAT SITUPS

Comments

comments

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text