Hey Friends!

Monday is all wrapped up and in the books.  It’s going to be O. K.  Everybody.  The Open is looming in the distance, trying to look all cool and bully-ish.  But we’ve been training hard and we’re ready for it.  It won’t intimidate us.  Make sure you’re attacking some of those weaknesses (ROM on toes to bar, linked double unders, chest to bar pull ups, etc.) too.

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Coaches Notes:

More skill work!  Continue to attack those rope climbs.  Play around with different wrap techniques, or faster descents (be safe!)  Overhead plate squats are going to be very difficult.  Use a plate you can handle.  If they’re too difficult, use a barbell and try to work your hands a little closer together for each set.  On the American swings, try to have the bottom of the bell facing upwards at the top (not forwards).  Careful about it going all the way around.  On the WOD, Attack it.  Work at going unbroken on all your sets, and find a challenging pace on the airdyne that is fast, but doesn’t blow you up completely.

Skill work:

5 Rounds For Quality:
(20 min. Time Cap)
2 Rope Climbs (6 Chin ups)
8 Overhead Plate Squats (choose/use what you can)
10 American KB Swings (heavy)

Metcon – “Mecha-Quadzilla”

4 Rounds For Time:

40/35 Cal Airdyne
12 Alternating Front Rack Lunges (75/55)
12 Hang Power Snatch (75/55)

Advanced: (115/75)