LETS GET SIGNED UP FOR the OPEN
Skill
30 Hollow Rocks
Hand Stand Push ups 6x6, 1 strict each set
WOD
16 mins Cap
2, 4, 6, ..12...6, 4, 2
Shoulder to Overhead (65/95)
Burpees
After each Round-
3x10m Sprints
This is it: Honing our movements and cardio, getting ready for the Open. Quick Transitions and full extensions on the shoulder to OH!
Skill 100 Double Unders or 50 attempts Bend Over Rows 4x8@70% 1RM WOD 30 OH Walking Lunges (15/25) 40 Front Squats (65/95) 50 Jumping Lunges (Air 40 Back Squats (85/95) 30 Ring/Bar Dips THIS IS IT: L
Skill Floor Bench Press 4x8@65-70% 30 GHD's WOD 3 mins to complete 8 Thrusters (65/95) 4 Burpees 8 Hand Stand Push ups 4 Burpees 8 Floor Wipers Rest till end of 3 mins Repeat 4 more x (5 total)
Skill 6 sets of 5's on Toes to Bar, try to string em. 2x30 Push ups (mix em up) WOD 3 Rounds of 25 Double Unders 20 Sit ups 10 Crossovers (attempts) Then, 6 Rounds of 7 Power Snatches (65/95) 7 (1 str