BETHANY
WARM-UP:
Coaches Choice
Dynamic Stretch
STRENGTH:
Spend 15 min. getting ready for the Barbell movement that you have chosen for the WOD.
WOD: TRAINING DAY
4 Rounds of 4.5 min.
1st 90 sec. Aerobic (Row, Shuttle Run, Double-Unders)
2nd 90 sec. Gymnastics (T2B, T2R, K290, Muscle-ups, Handstand Walk, HSPU’s, Wallwalks)
3rd 90 sec. Barbell (Clean and Jerk, Snatch or Thruster)
Athletes choose the movements from those listed above and determine the number of reps/calories for each movement. These are 90 second. goes, so you need to create a challenging rep scheme that allowes you to work for a major portion of the 90 seconds. Athletes determine the weight they will use for the Barbell movement. Keep in mind the traditional weights used in the OPEN. Your coach can help with that.
ICING:
Nordic 10 Reps