Thursday, March 17th 2016
Great job on the running WOD today. It’s fun to get outside during the nice weather and log some meters! We know many people are using Thursdays as a rest day for the Open but we also encourage you to either do some “active recovery” (rowing, biking or walking) or come in and hit the WOD — but go light or scale the volume. Today’s WOD is a great example of something that can get you moving, but not put too much demand on any one body part to leave you too sore for Friday. Trim down the rounds (or even the number of reps) and just get that blood flowing.
STRENGTH WOD
Overhead Static Lunge 6/6/6/6/6
Get the bar form the rack, press it overhead and complete 6 lunges, three on each leg.
Our goal here is to get our overhead position stronger in order to split jerk more weight.
WOD
10 Push ups
8 Front Squats
6 Pull Ups
8 Rounds
Fitness: 95/65
RX:115/75
RX+: 135/95 (chest to bar)
Coach’s Tip: The reps are short and the rounds are long. The point here is to hit all your sets unbroken. The push ups may get hard, but fight to hit them in big sets.
Mike T. proves that box jumps ARE fun!
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