Well if you haven’t seen it yet, here you go. OPEN WOD 12.2 has been released and it is a douzy. Once again it is designed to allow everyone to participate, but structured to start to create some division on the leaderboard. I think this WOD works out very well for our gym and we should see some people really moving up the leaderboard. If you are planning on completing this WOD as your competition WOD tomorrow, come early and stretch out those shoulders and low back. If you are planning on hitting it on Saturday, come tomorrow anyways as we can really work on your technique and get you lifting those heavier weights. It will also allow us as coaches to develop a strategy for you personally. If you are planning to do your “official” workout on Saturday, please take a look at the POST we made with all the regulations involved. We also suggest that you do Fridays strength work tomorrow after class so that you still get it in, but not the day before your competition. We also suggest that you still come on Friday, just to get a good warmup and some really good mobility in, not to mention get to see all your HYBRID buddies!
PS: Great job on the workout by everyone today. We are seeing a lot of people really making some changes in both their Fitness Level and their Body Shape. Keep up the great efforts Peeps!
WOD – Mar 1 – OPEN WOD 12.2
WU: 5 x 100m Row + Dynamic Stretches + Shoulder Mobility Drills
TECH: Muscle Snatch, Power Snatch,, Squat Snatch, Split Snatch
WOD: 10 min AMRAP
- 30 Snatches @ 75/45
- 30 Snatches @ 135/75
- 30 Snatches @ 165/100
- Max reps in the remaining time: Snatches @ 210/120
POST: Spin & Stretch
Like we said, come on in no matter what your plans are. It is a great opportunity to see others do the workout and get a feel for what it will look like. See you there!
WOD – Mar 2 – Strength
WU: Incline Tabatta Run (8.0/8%) + Tabatta Ski + Dynamic
SWOD: Weighted Pullups 7 x 1 – work up to your heaviest strict Pullup, then go heavier and kip. (record both) + 15 Hollow Rocks during 90 sec rest.
SWOD2: Deadlifts 6 x 10 – 3 build up sets and 3 work sets – tap and go but no bouncing. + 5 kipping / butterfly pullups during 90 sec rest.
SWOD3: Strict Press 5 x 5 – 5 work sets, but move the bar quickly – don’t go to failure + 10 GHD situps during 90 sec rest.
POST: Spin and Stretch.
Those of you who are going to hit the OPEN WOD on Saturday should do this strength work on Thursday and then come in Friday to spin and mobilize / stretch.
White Board - Feb 29th