130308 ~ HollyWod & Active Preparation for Open Athletes

130308 ~ HollyWod & Active Preparation for Open Athletes

1 more day until "Open Saturdays"!!! If you have yet to sign up for team Canuck, it's still not too late!!  If you are an Open athlete and are planning on coming in to the box today, please jump to the bottom of the page......this wod is not for you!! Regardless if you are competing in the open or not, let's get everyone out to cheer on our members of Team Canuck. Bring the energy! Bring the noise!! Go Canucks!!

Strength

Backsquat

2X5 @ 70% 
2X3 @ 75% 
3X1 @ 80%

Conditioning

HollyWOD
@115#/75#:
Row 500 meters
50 Hang Power Cleans
Row 400 meters
40 Push Press
Row 300 meters
30 Box Jumps (24″/20″)
Row 200 meters
20 Power Snatches
Row 100 meters

10 Burpees

 

For Open Athletes:

Part A.

Row 20 - 30 min at an easy recovery pace.

Part B

1) Every 30 seconds for 2 minutes (10 total reps):

1 Power Snatch + 1 Full Snatch (squat) @ 75/45# (touch and go reps)

2) Every minute on the minute for 2 minutes (6 total reps):

1 Power Snatch + 1 Full Snatch (squat) @ 135/75# (touch and go reps)

3) Every 10 seconds for 1 minute (14 total reps):

2 Burpees (to a 6" target) as fast as possible

Part C

Foam Roller, Lacrosse Ball, and Shoulder Mobility Stretches

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