1/30 WOD: Prepare for the Games


1/30 WOD: Prepare for the Games


Lisa and Kim on today's WOD

Congrats to everyone that completed today’s WOD, as it was a first for a bunch of you.

Are you thinking about doing The Open?  We’re having an organizational this next Sat morning Feb. 4th at 8am before the WOD.  Nothing serious, just a little history, and maybe a few tips and pointers on how to prepare.  The competition is a lot of fun.  The movements are the ones we do everyday at the gym.  Scaling is always an option, but here’s one place  I won’t recommend it.  If you can even get 1 rep RX, that’s the way you should do it.  Most of the loads (weights) used during the Open last year were reasonable. Nothing to lose, come to the meeting, see what its all about.

Warm-Up: 5:00 of Jump rope Part #2: 20-dead-lifts, 15-hang power snatch, 10-OHS.
Skill: 10 sec hollow rock to supermans 10 sec. x 6 rounds
Strength: Dead-lift  1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95%.
WOD: Three rounds of 10-OHS 135/95, 10-C2B Pullups, 10 burpees, 50-Double unders. (2 classes did 400M run because it was nice out)
L-2: 105/75, L-1: 45lbs.
Recovery: Banded shoulder, hamstring
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