150227~ 15.1 & 15.1A What a fun WOD!!!

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 Megatron, Coach Baz, Claire, Robin B, Double D Denise Daley, and Bernie who were brave enough to tackle 15.1 & 15.1A  just minutes after it was announced.....no time to think, stress, or strategize....just 3-2-1 GO!!

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!

Please note: If you are coming in to prepare for the Open announcement, please do not sign up for class.  Gym B will be available to you!!

The Heat Schedule will be posted by noon!  Please double check your heat time and judging schedule.  Some of my more experienced athletes have been identified to judge.  If you have an issue with your time slot, please email Tavia: canuckcoach@gmail.com immediately!!!

Open Athletes:

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

2 Rounds (Rx Division)

15 T2B

10 DL (115/75#)

5 Snatch (115/75#)

or

2 Rounds (Scaled Division)

15 Knee to 90 Degrees

10 DL (115/75#)

5 Snatch (85/55#) ** Clean & Jerk is allowed**

T2B is the limiting factor in this WOD.  Approach each rnd differently and feel out what will work best for you i.e. ME Set, or breaking it down into 3's, or 5's etc...

Aim for UB Deadlifts & Snatches!

then....

Every 90s x 5 min

Set #1: 1 C&J @ 115/75# or 65%

Set #2: 1 C&J @ 75%

Set #3: 1 C&J @ 85%

Set 4: 1 C&J @ 90%

Focus is on technique......Plan your lifts appropriately.  Don't forget to factor in fatigue from 15.1. 

Then...

20 min Dedicated 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!

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