We’re only a few weeks out from the Open so you will notice the strength stuff becoming more on a maintenance basis in a week or two, and we’ll be adding a fair amount of skill work as well as mini conditioning bits to try and replicate WOD scenarios. Why not start now?!
Get ready to have some fun!
A): Wall Balls, For time complete the rep scheme of 21-18-15-12-9 (oh, and it’s a 20 second Handstand Hold every time you stop during your reps!). – 6 Min Time Cap –
NOTES: This is a skill session. Don’t confuse this with it being a full on WOD where you think you’re being flogged. You will no doubt have noticed the Handstand Hold penalty every time you stop. We are after all sets to be UNBROKEN. The only exception to the rule is when you reach the required number of reps as you MUST stop at each of the rep schemes. If you are smart your’ll only re-enter the game when you’re sure you can make the number. Yes that means we are encouraging a brief rest between sets. This will teach you that you can achieve big number sets and allow for bits of rest. As long as you’re making your sets really count for something then it’s ok to spend 20 seconds staring at that ball! If going unbroken, getting it under 6 mins should be no problem at all. If you do stop or drop the ball then your’ll be cutting it fine! Enjoy it. Embrace it. Get after it!
(Note: If you are unable to perform safe Handstand Holds then your penalty is 10 Handstand Push Ups off of the box, i.e: your current WOD scaling).
B): 3 x 60 Second AMRAP of DB Snatch, alt Arms, (20kg/15kg) (60 Secs Rest Between Rounds).
NOTES: Now this is a conditioning piece! It’s fairly simple, 3 AMRAPs of 1 min, each separated by a 1 min rest. Now it’s highly likely this will not be in the Open, but it will help your fitness if you can maintain a high number of reps throughout and not fade out as the ronde go on. On the form front make sure you bend at your legs when picking the DB up, open your hips fully and get that DB moving! Remember do NOT round your back or pivot at the waist! The DB must touch the ground after each rep and you must alternate arms.
C): MAX Metres rowed in 2:30
NOTES: Yes folks, you read that right!! We are going 30 seconds longer than yesterday! Now remember what metres you hit yesterday. break it down into quarters and work out how many metres you were rowing per 30 seconds. Add that figure onto your total and that is the target. Hit this as hard as you can trying to make your strokes as efficient as possible. Get after it!