15.3 Open Prep Guide
Download OPEX Open Prep Guide 15.3 Enjoy!
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March 2015
150313 Friday
Day 5 WOD 150313 WOD – Coach's Choice Open Prep Guide can be found in the WOD Blog… enjoy!
Friends don’t let Friends Leaderboard… by cpj 150312
(please note that my rants and essays are sometimes unpopular, and they are my views and opinions… not the views and opinions of my business partners and team of coaches) Do you know how long the CF Games have been going on? Can you tell me who won the first official "games"? It
Friends don’t let Friends Leaderboard… by cpj 150312 Read More »
150312 Thursday
Day 4WOD 150312 warm-up – Coach’s Choice A. AMRAP 6:00 @ 80-90% efforttgu – moderate load-rest as needed-B. 4 sets of the following complex… work @ 0:00, 3:00, 6:00, 9:001 back squat + 1 btn push jerk + 3 ohs-rest as needed-C. AMRAP 6:00 @ 80-90% efforttgu – moderate load(A & C should match in
150311 Wednesday
Day 3WOD 150311 warm-up – Coach’s Choice A. 6 x 10sec shuttle sprints, rest 2:00 between sprints-rest 5min-B. EMOM 7:00 – 1 squat clean (build to a heavy single in 7 sets)-rest 5min-C. 3 sets @ 80-90% effort15 kb swings – 24kg/16kg20 abmat sit-ups15 bjsd – 24”/20”rest 1:00 Post WOD Flexibility:5:00 static stretching – Coach’s
150310 Tuesday
Day 2WOD 150310 warm-up – Coach’s Choice A1. 10 deadlifts @ controlled tempo, no bouncing or single rep drops, rest 1min then A2A2. 10 powell raises each arm, no rest between arms, rest 30sec then A3A3. 60sec FLR – push-up position, rest 1min then back to A1, x 2-rest as needed-B. For time:15-12-9 t2b/k2e/hanging knee
