Saturday’s Open WOD involves OHS and chest to bar pull ups. Today, let’s work on mobility and gaining confidence with our OHS by finding a heavy 1 rep for strength. Have a friend check your depth as this will be important in the Open WOD. Then, conditioning consists of a good burner of power cleans, box jumps, and KB swings, but shouldn’t destroy you for 15.2 on Saturday.
Note for Saturday: Because heats will vary in length, we will have to be flexible with timing. We will run a group warm up at 9:10am, go over standards, and first heat will go off at 9:30am. Make sure you know which heat you are in and be ready with a judge/counter. And as Gabe said on Facebook, be ready to cheer too!
Strength
15 minutes to establish a heavy OHS
Conditioning
AMRAP in 10 minutes:
5 power cleans, 135/95#
10 box jumps, 24/20#
15 KB swings, 55/35#
6am
Grant – 165/5+15 RX
Carter – form/ 5+1 115#
Smurf – 95/ 4+21 35 KB
Mike D – 175/ 5+5 RX
KT – 115/ 6+3 RX
WAX – 135/ 5+13 95/sc
9:30
Ryan – 95/ 15.2
Moog – 135/ 3+18 115#
Jesse – 225 BS/3+28 105#
Ali – 70/ 4+13 85#
Eric D – 185/ 5+7 RX
Trish – 70/5 60#
4:30
Gerry – 125/4+15 115#
Aileen – 90 PR/ 6+8 65#
Matt C – 135 PR/ 4+15 115#
Tanya – 65/ 4+9 45#
John D – 205 PR/ 4+10 RX
Ph – Did Work/ 5+1 RX
Sizzle 185 PR/ 3+2 RX
Frank 95/4+5 95#
Danielle 105 PR/5+8 75#
Megs 105/6+15 85#
Kristen Rizz form/5+20 35#
Rizzo did work
Dinger form/4+1 95#
Bob form/3+3 hpc 65# sc
Molly O 60/5+13 65#
Stacey 45/5+10 45# sc
Max Effort 45/5+1 70#