Thursday, April 4, 2013

Friday 130405 Four Rounder

Another exciting Thursday of Open WODs with about 28 athletes posting scores.  That does mean that we will have a busy Saturday morning 8:30am session.  It also sounds like quite a few of you will be repeating this one as well.  For those of you recovering with no intention of repeating... you can hit today's WOD as a regular training day.  Sure you might be a little sore from 13.5... but for you the Open is officially over- so let's get you back on the horse and starting training:)  

If you are planning on repeating or doing 13.5 for the first time on Saturday morning- then today is a movement prep and mobility day.  It is up to you to scale it back and get in only what you need/want from the session.
The 5pm 13.5 Open group

Friday's WOD: class times at 7, 9, 10am and again at 3 and 5pm
800m group run- relaxed
10 minutes of Hip Mobility
Four rounds, each for time of:
10 Parallette pass throughs
15 KB Goblet squats (20/16kg)
20 Plank rows (35/20# DB)
Rest 2 minutes after each round.
Post work time for each round to chalkboard/journals.
10 minutes of shoulder mobility
Foam rolling

WOD Notes:
Parallette pass thru scaling-- "walk thru and back"
Goblet squats- sore from 13.5 or doing it on Sat?... use the squats to open up and stretch
Plank row- alternate R,L... each pull is one rep.

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