Hey Friends!

oh man that WOD looked Super fun – sad to force myself into a rest day.  Might have to keep that one in the bank for another day.  You guys are looking great!  We’re going to dial the volume back a little as we approach the Open, though really, your training shouldn’t need to change that much for the Open WODs, as they’re just another WOD.  We’ll be avoiding any particularly destructive movements leading up to the Friday/Saturday, but otherwise programming should remain largely unchanged.

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Coaches Notes:

Skills – same as last time on the dips – Stay upright and pull those elbows back and up, not jsut dropping your chest down.  On the planks, make them VERY hollow.  no saggy bellies please.  If you want an added challenge, try to rest on the top of your foot instead of having your toes pulled under.  Snatches, this is a good time to practice, nice KB swing, high elbow and then punch through the kettlebell.  The power from your hip extension should start the bell in its trajectory over your hand, so punching through should be all you need to smooth out that transition.  On the metcon, it’s going to come down to how long you can fight the burn in your legs to make it to the push ups, sit ups and then the double unders should be a nice finisher.  Try to burn through the DUs faster than you normally would.

Skill Work:

5 Rounds For Quality:

8 Ring Dips
30 Sec. Plank
8 KB Snatch / Arm

20 min. Time Cap

Metcon – “Attack those lunges”

For Time:

50 Power Cleans (95/65)
50 Overhead Plate Lunges (25/15)
50 Push Ups
50 Sit Ups
50 Double Unders

Scale up: (135/95), (45/25)