WOD

Strength-

Snatch high pull 3×5-

Hang snatch 3×5

WOD-

EMOM for 10 mins

5 power snatches 95/65

5 burpees
Cash out no rest-
As many wall balls as you can unbroken- score is complete emom and number of wall balls done..

Foam Roll and stretch

Skill

Work on Overhead Squats and Chest to Bar Pull-ups

WOD

14.2

You must earn the next next 3 min

Complete all reps to game standards

Every 3 min you must complete 2 rounds with 2 reps being added to each exercise

Go until you can not finish 2 rounds in the 3 min time frame

Post time to comments

GOOD LUCK TO ALL ATHLETES COMPETING IN THE 2014 OPEN GAMES!!!!!!!

Strength

Squat clean.

Warm up and work on technique followed by

5×3

WOD

4 RFT

20 HRPU

30 Ab-mat sit-ups

20 length turf sprint

 

Those competing in the open, take it easy and do lots of foam rolling and stretching.

Strength-

Overhead Squat

10 reps warm up just bar then

5×5

WOD 15 min AMRAP
10- box jumps 24/20
10- pull ups
10- lunges 20/14 w wall ball over head in place not walking 5 on each leg!!

Strength

Jerks From the Rack

5x5x3x3x1

WOD

Complete as many reps as possible in 12mins following the rep scheme below:

3 thrusters 95/65
3 ttb
6 thrusters 95/65
6 ttb
9 thrusters 95/65
9 ttb
12 thrusters 95/65
12 ttb
15 thrusters 95/65
15 ttb
ECt-

Strength

15 min to establish 1 RM front Squat

Keep reps low and rest well between sets. Do not be afraid to add weight

 

WOD

21-15-9

Power Cleans 155/115

Handstand Push-ups

 

Skill

Work on technique for Double Unders and Power Snatches

Practice movements to games standards

WOD

14.1

10 min AMRAP

30 Double Unders

15 Power Snatches 75/55

 

Good luck to all athletes competing in the open!!!!!

Skill

20  min to work on technique of any lift or movemebt you like. Better to focus on weaknesses then strengths.

WOD

Open competitors

Foam roll, light row, more technique work

Prepare for comming open WOD

OR

WOD

5 RFT

10 Dips (ring or bar)

20 KBS 55/35

30 Ab-mat Sit-ups