Over the hump!

October 28, 2019

 

 

Hey all, notwithstanding those intrepid souls who might be doing a "re-do" tomorrow, we're over the hump of the "2020" Open!  Some fantastic efforts in the first three wods and I'm sure that will continue as we look to finish off the Open in style.

 

Good luck to all going tomorrow!

 

Cam

 

TRAINING MONDAY

 

 

WARM UP:  3 rounds - 5 dowel dislocates, 5 goblet squats, 10 russian kbs

 

 

SKILL:   SNATCH - 5,5,3,3,1,1  E2M

 

Build weight each round and execute the sets as single reps with a good set up before each lift.  Continue to work on receiving the bar into the full squat position... bit by bit!

 

WODs:

 

These are two short AMRAPS that are all about smooth speed.  Don't move frantically, just move quickly and with precision!  Total reps between the two is your score.

 

 

WOD1:  5 min AMRAP of

 

Rx:  100m row, 5 over rower burpees, 20 double unders

 

Scaled:  regular burpees, single unders

 

 

Rest 5 minutes

 

 

WOD2:  5 min AMRAP of

 

Rx:  10 plate floor to overhead (35/45), 25' plate OH walking lunge

 

Scaled:  Scale plate weight as needed

 

CP1:  axle bar, 70/90

 

CP2:  axle bar, 90/110

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