WODs or the week 2/12-2/16

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Don’t forget to check out our CFCers competing Saturday at the Swolemate Showdown at Outlier!

Monday 12 February
Strength
3 Sets of:
Front Rack Lunges* x 8 (each side)
*These are barbell lunges taken from the ground.
Rest 2 minutes between sets.

MetCon
“Smells of Rich Mahogany”
*The following WOD will be taken as three separate AMRAPs with 2 minutes of rest among them. The times for the AMRAPs are 6, 7 and 8 minutes, respectively. In other words, you will start with a 6 minute AMRAP of the following movements, rest 2 minutes, then start a 7 minute AMRAP of the following movements, rest 2 minutes, and finally end with an 8 minute AMRAP of the same movements.

40 DB Walking Lunges 2 x 50/35
30 DB Snatch 50/35
15 Toes-to-Bar
15 Box Jump Overs 24/20
15 Slam Balls 40/30
Max Cal Bike/Row
Rest 2 minutes

We open the week with more lunge work. There is no doubt in my mind that lunges will make another appearance in this year’s Open at some point so it’s best to be prepared for the movement. Our strength today focuses on the barbell version of the movement with 8 lunges on each leg. This can be done forward or reverse. I would recommend taking these from the ground to practice setting up. Build over these 3 sets.

The WOD is 3 AMRAPs separated by two minutes of rest. Read the description above for the logistics. We start with a dumbbell focus for the lunges here then move into other common movements we typically see in Open WODs. There is a max cal Bike or Row after the chipper in the remaining time of each round so figure out a good strategy to allow for as much time as possible for the cals. Goal here is to get to that Bike or Row with as much time remaining as possible.

Tuesday 13 February
Strength
EMOM for 8 minutes of:
[Power Clean + Jerk] x 2

MetCon
“I Love Lamp”
4 Rounds For Time of:
400m Run
6 Power Clean and Jerks 145/100
12 Ring Push Ups

Today we focus on barbell cycling in the form of Power Clean and Jerks. Treat the strength portion as a primer for the workout but go as heavy as you can while stringing the two reps together.

The MetCon today is geared towards practicing barbell cycling under the stress of fatigue from a Run and the Ring Push Ups. Body positioning and technique will carry you through those Power Clean and Jerks, so stay focused on that barbell. The weights are slightly heavier than the traditional 135/95 weight we typically see so that the next time you have a workout with 135/95, if will feel easier and you will have more confidence picking up that bar and getting through those reps quicker.

Wednesday 14 February
Strength
5 Sets of:
Overhead Squats* x 3
*Pause at the bottom of each squat for 2 seconds.
Rest 2 minutes between sets.

MetCon
“Diversity is an Old Wooden Ship”
AMRAP in 12 minutes of:
20 cal Row/Bike
10 Overhead Squats 95/65
40 Double Unders

We’re opening up with Pause Overhead Squats today as our strength focus. There are 5 sets so you have time to build up to something moderately heavy. Stay disciplined on your 2 second holds at the bottom to improve overhead stability and leg strength punching out of the bottom of the hole.

The MetCon is a moderate time domain AMRAP. The calories on the Bike or Rower will make it harder for the Overhead Squats but try to keep this unbroken. The 40 Double Unders is a decent set, but presents a great opportunity to practice pacing this movement. What I mean by this is simply not going as fast as you possible can in order to get a short rest before the next round of Biking or Rowing. Easier said than done but can pay dividends the more you practice.

Thursday 15 February
Strength
3 Sets of:
Dead-stop Deadlift x 5 @ 75%
Russian Twists x 20 (each side)
Rest 90 seconds to 2 minutes between supersets.

MetCon
“Don’t Act Like You’re Not Impressed”
4 Rounds For Time of:
200m Run
10 Double Kettlebell Deadlift 53/35
10 Burpee Box Jump Overs 24/20
4 Bar Muscle Ups

More dead-stop deadlifts this week to focus on strong, smooth pulls. The Russian Twists are a great supplement to the deadlifts to improve overall core stability and strength. Only three sets here so try to not rest any longer than 2 minutes between supersets.

A little more running in our WOD today, but only 200m. This should be a quick run going straight into the Double Kettlebell Deadlifts. Both the Double Kettlebell Deadlifts and Burpee Box Jump Overs should be smooth and unbroken, allowing for a little time for adjustment before hitting your Bar Muscle Ups. We aren’t focusing on Bar Muscle Ups technique as an opening skill section so time to put all that training to the test. Focus on fast, strong hips on those Muscle Ups.

Friday 16 February
Strength
3 Sets of:
Back Squat x 6 @ 70%
Rest exactly 2 minutes between sets.

MetCon
“I’m Kind of a Big Deal”
Open WOD 15.5 with DB
Complete reps of 27-21-15-9 for each of the following movements for time:
Cal Row
DB Thrusters 50/35

We start this Friday with some moderate weight Back Squats. Only 3 sets for 6 reps so you should only be resting 2 minutes maximum between sets.

The dreaded DB Thrusters make their return this week in the form of a previous Open WOD. I advise pacing the Row and Thrusters from the start then start picking up the pace on the round of 15 reps. This won’t be easy but go in with a game plan and listen to your body, making slight adjustments along the way if needed.