140228 ~ Getting Ready For 14.1...or should I say Rewind 11.1!!

Wow what an exciting evening at Canuck!!  The Open season has finally arrived, and the Canucks welcomed it with style with a good old fashioned viewing party, and a head to head Throwdown!  Congratulations to Sara and Megan who were brave enough to tackle 14.1 just minutes after it was announced.....no time to think, stress, or strategize....just 3-2-1 GO!!

11.1 is a very special WOD, as it is not only the very 1st Open WOD, it was my own "Baptism by Fire" into the enigma that we call the Open. 10 min AMRAP of  30 Double Unders + 15 Power Snatches on any given day is a burner......but when it is placed in the context of the Open, it becomes a beast!  Pacing is key.....if you come out of the gates too hard, you will burn out quick!

We have 2 WODS scheduled for today.  For my Open Athletes, today's WOD is a means to get you moving, test your pace, and practice!  Today is designed to prime the body for Saturday's competition.  Do some testing, work up a light sweat, then spend at least 20-30 min on mobilizing! 

Sometimes excitement fosters anxiety......Big Breaths....at the end of the day...it's just a workout! 

Open Athletes:

Not for time:
Row 2000 Meters
rest as needed, and then at “Full Speed” perform the following:

10 Power Snatches

30 Double Unders
Rest until fully recovered

then...

10 Ground to Over Head (Clean &Press, Push Press, Push Jerk or Split Jerk)

30 Double Unders

Rest until fully recovered

Compare Times

then...

Complete the faster combination 2 more times.

then...

Complete 2-3 rnds (Not For Time)

1 Power Snatch + OHS, @ 60% of 1RM PS

2 Muscle Ups

3 Box Jumps, 24/20"

4 HSPU

5 Wall Ball, 20/14

6 C2B

7 Burpees

30 DU Rest

 2-3 minutes

then...

20 min Mobility!

For Non Open Athletes:

Strength:

20 min to find 1RM Deadlift

then...

"Whittman"

7 Rounds For Time

15 KBS (50/35#)

15 Power Cleans (95/65#)

15 Box Jumps (24/20")

Cash Out:

15 min of dedicated mobility!

 

 

 

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.