Tuesday – 030513

(Saturday Team WOD taking on “Matiru” Hero WOD)

*During the Open weeks, it is very important that everyone follows the programming days closely. It is designed so we can work on strength and skills and have our bodies prepared for the Open WODs on Thursday with proper rest and recovery periods. The Open is a day away and we will be doing them as our daily WOD, so if you haven’t signed up for the Open yet, you might as well!
**Also, as Wednesday will be our rest day for the next 5 weeks, we will move our early bird 7:15 am class to Thursday.

Skills Practice : Perform 3 sets of 5-8 reps of each
1. Pistols(alternating)

Olympic Lifting :
5 x 1 First Clean Pull(to knees) + Hang Squat Clean + Jerk, rest ~60-90 sec between sets
*Start at ~65% with 1st set, then increase load each set thereafter. Focus is on speed under the bar.

WOD : 5 rounds for time of
200 m run
10 Burpees
12 KB Swings(24/16)
*Rest 2 min between rounds(Results board should look like this – 2:00/2:05/2:03/2:05/2:06)
These are max efforts, record each round’s time, goal is to maintain a +/-10 sec differential.