Day 4WOD 160331 warm-up – Coach’s Choice A. 4 x 1:30 row or AD, rest 1:30 b/t sets… 80% effort@ 15:00 on timer, start BB. AMRAP 10:00 @ 80-90% effortburpee pull-ups… capped at 100 reps or 10:00@ 25:00 on timer, go immediately to CC. 10:00 row or AD @ 70-80% effortD. post WOD body maintenance
Day 3WOD 160330 warm-up – Coach’s Choice A. EMOM 8:00evens – 3 squat cleansodds – 5 front rack step-ups each leg… keep foot on the box, do 5 right, then 5 left… 12”rest to 10:00 on timer, then BB. EMOM 8:00evens – 3 snatches – athlete’s choice… power or squatodds – 6 front rack lunges,
Day 2WOD 160329 warm-up – Coach’s Choice A1. 6 cgbp, rest 30sec then A2A2. pull-up cluster – 5. 5. 5, rest 10sec @ dots, rest 30sec then A3A3. sled push, one direction…, rest to 4:00 on timer, then back to A1, x 3 (0:00, 4:00, 8:00)rest to 15:00 on timer, then start the BB. EMOM
Day 1WOD 160328 warm-up – Coach’s Choice Barbells not to exceed 95/65 for all AMRAPsA. AMRAP 5:00 @ 80-90% effort5 power snatch10 ohs15 double unders – OR – 45 singlesrest 3min, then BB. AMRAP 5:00 @ 80-90% effort15 wall balls10 sdhp5 wall climbs – OR – burpeesrest 3min, then CC. AMRAP 5:00 @ 80-90% effortcalories…
Besides it being a $6-$8 million money grab, coupled with the disdain for Castro and his announcements, and all of the stress and drama it creates for many coaches and athletes… there is definitely an upside to The Open. I witnessed some accomplishments that might not have ever come to fruition (if it weren't for
another year in the books… 2016 Open Read More »
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