It’s Over…Now What?

 

Unknown

Clearly the Judging/Coaching driving excellence in our competitors

 

 

Order your Paleo Power Meals for Sunday/Wednesday delivery by Thursday Evening!!!

 

For once in my life I am at a loss for words. I promise more will come but my thoughts are still not complete on the 2016 Open. Good news is the extra time means it will be that much longer!!

 

 

WEDNESDAY

 

 

BootCamp

 

1. WARMUP
5m AMRAP : Hollow Rocks
– maintain hollow position with scale if needed

 

2. Back Squat WOD
a. In 5 minutes work up to BW back squat or closest able for a 7/10 intensity
b. 30 Back Squat @ BW, immediately into 400m run AFAP

 

3. 3 Rounds
50 Double Unders/100 Singles
20 Box Jumps (24/20) full stand
10 Straight Arm Burpee (no chest to floor)
10 Push-Ups

 

 

CrossFit

 

Strength: Low Bar Back Squat
1-1-1-1-1-1-1, 8 second pause below parallel for each rep

 

 

WOD: 2 Rounds

40 Walking Lunges (alternating)
20 Toes to Bar
20 Squat Clean Thruster 75/55

 

S/L1: Kipping Knee to Chest, 65/45

 

 

The Program

 

1. Strength and WOD at Rx only. No additional work.