With the close of week 1, WOD we look forward to WOD 13.2. Monday of this week had some power cleaning, pressing and wall ball shots- all movements that have about a 99.9% chance of showing up in at least ONE Open WOD. Of the movements today- it is likely that box jumps will come up at some point. Keeping in mind that the programming is meant to prep and prime for good performance on Thursday- not as a test or a competition for each given day… Yes, out of the ordinary from our typical training intention. Attention and awareness of this cycle will help to provide you with a readiness for 13.2 and subsequent Open WODs… and keep you from soreness and overdoing it at the wrong time within the 5 week time frame. These reminders will be continuous on this blog through the Open.
|David B powers through some push ups|
Tuesday’s WOD: 6 and 9am, 4 and 6pm. Fundamentals class at 8am. NO kids class today
Rest as needed, do 2-3 sets to warm up to working weight
Sleds and RDLs today are really for opening up and getting blood flow… rather than for max effort. You want to push it at about 85-90%.
Use a quick first step on each shuttle run. Touch the line, turn and move FAST off the line. Ease up 2-3 steps before your turn and touch.
Open up with full hip extension in the box jump… don’t bother to spring off today. If a rest is necessary, make sure you rest on TOP of the box.
Use the legs on the press, a little bounce and go up overhead. Do NOT put the DB down within those 8 reps for each set. The “rest” should be at the front rack position. Touch DB to the ground-and right back into a power clean. Dip and drive overhead- and then rest at front rack for a breath.