Open WOD 13.2
AMRAP – 10
5 STOH 115/75
10 DL 115/75
15 Box Jumps 24″/20″
–or–
If attempting Saturday
2 rounds of 13.2 run through
*focus on getting your rhythm down on the Box Jumps as you will be getting most of your reps here and the extension on top, jump down, and rebound can be tricky. Do a few more sets of 4-6 reps of box jumps if you want/need extra work herea
+
2 Rounds
500m Row
400m Run
Choose your work today based off of the day you will make your Open attempt. Thursday – Rest/Mobilize, Friday – Can do today’s WOD or Goat/Light WOD your Coach will help you with. Saturday – Today’s WOD
—–
DE DL 8×3 @60-65%
+
3 Rounds of
AMRAP – 3
6 Squat Clean 115/75
9 TTB
12 Box Jumps
r/r – 1min
Stop Snatch (knee, mid-thigh) 5×1
+
AMRAP – 10
9 CTB Pull Ups
15 Wall Ball
21 Double Unders
FS 5-5-5-5-5
+
Gwen
Clean & Jerk 15-12- and 9 reps
*immediately following each set Sprint 400m
—
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
+
L-Sit/L-Hang – Accumulate 3 min
———
13.1 @ BOLT
Open WOD 13.1
–or–
A1. 4 x 1 Press + 3 Push Press
A2. TTB 4×8-12
+
2 RFT
500m Row
20 FS 75/55
20 HRPU
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs
——-
Athletes competing on Saturday
3RFQ
5-10 Dead Hang Pull Ups
10 GHD Hip Ex
10-20 Lunges
30 Double Unders
-then rest 5 min-
Run 400m x 2 (80% efforts)
rest 2:1
+
Mobility/Foam Roll
Loving the warmer temperatures, but it definitely makes a difference working out! Gotta get used to the heat again! ~completed 2 rounds + 9 pull-ups, focused on actually getting all CTB
Yay DLs!
Triple. H. Throwdown.
Great workout today!! Loved seeing everyone for the Triple H Throwdown! Jen, Phil, and Andy: Awesome effort!!