Athlete: Dave killen the Open WOD 15.1 with Coach Ian judging.
Tuesday
Extra Open Gym hours = 12-2pm
Oly WOD:
Cl/J 50/(4+4)x2 65/3+3 75/2+2 80/1+1 85/1+1 90/1+1 95/1+1 98/1+1 test/1+1 – no more than 4 attempts, then 90 of the successful max for two sets of singles and 80/(2+2)x2
F.Sq 50/5 60/5 70/4 75/3 80/3 85/2 90/2×2
Endurance WOD:
Warm up:
1/2 Tabata for ea:
Burpees
Wall Balls
Push ups
Double unders
Strength: 10min deadlift
10 reps @55% of 1RM
10 reps @ 65% of 1RM
6 reps @ 75% of 1 RM
4 reps @ 85% of 1 RM
Rest 2 min b/t sets
WOD: 3 RFT
Running
200m, 400m, 600m
No rest between reps
Rest 5 min between rounds
Record rounds
This will build on your rollover sets we did last week.
Workout pace:
Run 200m at sprint pace 90% PE (perceived exertion)
400m at your mile PR pace
600m at 10-15 sec slower than mile PR pace
Warm down: walk 200m
Elevated pigeon
50 abs your choice
