WOD: 3/7/14 Fitness: A. 5-10 min work PVC and empty bar ohs technique B. 5×5 touch and go power clean C. Wod 18,16,14,12,10,8,6,4,2 Burpees Kb swings 35, 26 * All athletes participating in the Open May choose to do the Competitor level programming in preparation. Performance: A. 5-10 min work PVC and empty bar ohs technique B. 5×5 touch and go power clean C. Wod 18,16,14,12,10,8,6,4,2 Burpees Kb swings 53, 35 * All athletes participating in the Open May choose to do the Competitor level programming in preparation. Competitors: A. 5×10 ohs 65# 45# B. 10 rope climbs C. Practice butterfly and Kipping chest 2 bars. (Don’t over do it) just a few reps to figure out your game plan and see how ur grip feels D. 1 k light row E. foam roll legs Note* comp athletes don’t have to do all of this but it’s a good idea. Take everything slow. *When climbing take 30-45 sec rest between *Ohs work on good depth and open hips * Pull-ups do lots of shoulder mobility before and after
Posted on: Fri, 07 Mar 2014 11:03:30 +0000
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