14 March 2014 (Open WOD 14.3)

May the odds be ever in your favor.

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Level 2: 8 minute AMRAP:
10 deadlifts, 95 / 65 lb.
15 box jumps, 20 / 20 inch
15 deadlifts, 135 / 95 lb.
15 box jumps, 20 / 20 inch
20 deadlifts, 185 / 115 lb.
15 box jumps, 20 / 20 inch
25 deadlifts, 225 / 135 lb.
15 box jumps, 20 / 20 inch
30 deadlifts, 275 / 155 lb.
15 box jumps, 20 / 20 inch
35 deadlifts, 315 / 185 lb.
15 box jumps, 20 / 20 inch

Level 2: 8 minute AMRAP:
  5 deadlifts, 95 / 65 lb.
10 box jumps, 20 / 20 inch
10 deadlifts, 135 / 95 lb.
10 box jumps, 20 / 20 inch
15 deadlifts, 185 / 115 lb.
10 box jumps, 20 / 20 inch
20 deadlifts, 225 / 135 lb.
10 box jumps, 20 / 20 inch
25 deadlifts, 275 / 155 lb.
10 box jumps, 20 / 20 inch
30 deadlifts, 315 / 185 lb.
10 box jumps, 20 / 20 inch

 

13 March 2014

Strength:
Take 10-12 minutes to work up to a heavy-ish Clean & Jerk (80-85% 1RM)

Conditioning A:
2 rounds for max reps of:
60 seconds of 165/110# Squat Clean & Jerk (scale to 80% of weight you were able to achieve above)
Rest 60 seconds

Conditioning B:
3 rounds for time of:
50 Sit-Ups
10 Mountain Climbers
10 Power Burpees (no chest to floor)
10 Jumping Squats
10 Tuck Jumps (jump as high as possible and tuck knees to chest)
-Level 2 Scale: 40/8/8/8/8
-Level 1 Scale: 30/6/6/6/6

For Those Competing in the Open: Active Recovery Day

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Inflammation Maintenance
This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

Nutrition Preparation
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration
Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

12 March 2014

Strength:4 sets of:
Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 90 seconds
Good Mornings x 6-8 reps @ 3010 (using barbell)
Rest 90 seconds

Conditioning:
3 rounds for time of:
15 Burpees
30 Kettlebell Swings (53/35#)
-Level 2 Scale: 30 KB Swings @ 35/25#
-Level 1 Scale: 20 KB Swings @ 25/20#

*Reference this link to figure out what the tempo prescriptions are all about (the four digit prescriptions)

11 March 2014

Strength:
5 sets of:
4-5 Back Squat @ 30X1 (as heavy as possible)
Rest 20 seconds
10-15 Strict Handstand Push-Ups or 4-6 Wall Climbs
Rest 3 Minutes

Conditioning:
Row 1000 Meters for time

* The 30X1 prescription above for the back squats is a tempo prescription. The first number (3) indicates the amount of seconds it should take you lower yourself to below parallel. The second number (0) indicates how long you should stay in rock bottom position, in this case, immediately start to stand as you reach rock bottom. The third number (X) indicates how long it should take you to stand back up to starting position, in this case, the “X” signifies to explode or stand as quickly as possible to starting position. You may not be very fast depending on how much weight you use, the intent it to DRIVE HARD. The fourth number (1) indicates how many seconds you should spend in starting position.

**For larger classes, separate class in parts and have athletes rowing while working the 5 sets above

10 March 2014

Conditioning A:
4 rounds of:
5 Deadlifts (aim for all sets within 90% of 5-RM)
Rest 20 seconds
20 Box Jumps (as quickly as possible)
Rest 2 minutes (unload barbell for push press)
3 Push Press
Rest 20 seconds
Max Rep Handstand Push-Ups
Rest 2 minutes (load barbell for deadlifts)
-Level 2 Scale: 15 Box Jumps/Max Reps Wall Walks
-Level 1 Scale: 10 Box Jumps/Box Pike Push Ups

Conditioning B:
6 rounds for max reps of:
20 seconds of Kettlebell Swings (53/35#)
10 seconds of Rest
20 seconds of Burpees
10 seconds of Rest
-Level 2 Scale: KB Swings @ 35/25#
-Level 1 Scale: KB Swings @ 25/20#

*Coaches may need to review deadlifts and HSPUs