WOD - 05/04/10

Events Announced.

You've all likely seen the events posted. We had a LOT of discussion about them yesterday. Again, it's hard to set any sort of strategy in stone until more details regarding weights and standards are released, but in the meantime, we can figure out some basics. I discussed who should do what workouts and we seemed to come up with a few ideas. Unfortunately, Greg wasn't here to offer his opinion, so hopefully he can provide some input. As we all know, the girls must do all the workouts - rough, I know. Again, this is just a rough idea and will likely change when we know the order of the workouts. So...

Affiliate Challenge #1 – The Quad:
20 Kettlebell Swings
10 Chest-to-Bar Pull-ups
20 Burpees
10 Box Jumps (24/20”)

>>For this one, we seemed to agree that Nick and ODB would probably be the best option. But it is possible we would swap ODB with Ryan or Greg depending on event order.


Affiliate Challenge #2 – The Run:
Trail Run – Approximately 5K with Sandbags and Hills

>>This one we kind of volunteered Greg for (sorry, bud) along with Ryan. Both are competent long-distance runners. As details for this event are released, we may need to change our approach.


Affiliate Challenge #3 – The Snatch:
Max Snatch (15 Min. Cap 1 Men’s Bar, 1 Women’s Bar)
Max Handstand Push-ups (5Min)

>>And here we thought it best to go for Nick and ODB again, mainly due to Nick's decent snatch and good HSPU and ODB's overall strength.


NOTE: Remember, this is only tentative. If you're schedule to do the events in a different order i.e. 3-1-2, then we'll probably have to switch to optimize rest. So if we begin with the snatch, we may have ODB rest during the metcon and do the trail run. Obviously, there are a lot of factors at play here and we will adapt accordingly. In the meantime, today's workouts are designed to hopefully better prepare you for what to expect on Friday.


Mobility: DeFranco's Agile 8 & Shoulder Prep.

Skill:
All:
HSPU
Snatch technique
Sandbag Carry techniques (except Nick)
C2B Pull-ups

Workouts:
Sarah & Katie:
Run 1 lap w/ sandbag

2 Rounds:
10 Unbroken Kettlebell Swings (44#)
5 Pull-ups (C2B if possible)
10 Unbroken Burpees
5 Unbroken Box Jumps (20")

Run 1 lap w/ sandbag

Nick & ODB:
[8 Minute Time Limit]
2 Rounds:
20 Kettlebell Swings (70#)
10 Chest-to-Bar Pull-ups
20 Unbroken Burpees
10 Unbroken Box Jumps (24")

**With remaining time, perform as many HSPU as possible.**

Ryan & Greg:
Run 1 lap w/ sandbag

2 Rounds:
10 Kettlebell Swings (70#)
5 HSPU
10 Unbroken Burpees
5 Unbroken Box Jumps (24")

Run 1 lap w/ sandbag

Finisher:
Stretch / Foam Roll / Lacrosse Ball / Ice Bath / Massage / PNF

Tomorrow will focus on recovery and skill work...