[youtube=https://www.youtube.com/watch?v=Rlc4TBl-F3Q&rel=0]
The 2015 Open starts this week!
STRENGTH
Deadlift, 3 sets: Set 1 – 10 reps ~55-60%, Set 2 – 10 reps at ~60-65%, Set 3 – 8-10 reps at ~65-70%
Notes: Should be touch and go reps (no bouncing or dropping from the top). Start at the right percentage and build each set. Focus on good form and speed. Rest 90 seconds to 2 minutes between sets.
WOD
Level 1
AMRAP 5:
- Row x 150m
- Wall Ball x 30
Rest 3 Minutes
AMRAP 5:
- Jump Rope Single x 50
- Russian Kettlebell Swing x 30
Level 2
AMRAP 5:
- Row x 150m
- Wall Ball (20/14) x 30
Rest 3 Minutes
AMRAP 5:
- Double Under x 50
- Kettlebell Swing (53/35) x 30
Notes: For L2 – if scaling to single unders do 2x reps.
HammerDown CF
WOD: Part A) Push Press (15 minutes work up to a heavy triple) @ 135
Part B) 12-9-6-3 Reps for time:
Push Press
Chest to Bar Pullups: 2:46 (bad form on C2B)
DL: 140, 150, 160
WOD 1: 2
WOD 2: 2 + 56
DL: 145,160,170
kb wod first – 2+66 rx
wall ball wod – 2+140m rx
up to 245#
2 + 4 wb, 2 + 11
275
2+6 wb, 2+50
DL: 165, 185, 205#
WOD 1: 2 + 100m
WOD 2: 2 + 37
Rx
DL: 155
WOD 1: 2 + 4
WOD 2: 2 + 63
DL 215; 2, 1+75
DL: 145, 165, 185#
WOD: 2+65m, 1+74