Wednesday, March 07, 2018

2018-03-08 or 2018-03-10 WOD

There's a good chance we won't see thrusters this weekend in the Open, so here's your chance to get some practice with them! Meanwhile, any new guesses for 18.3 based on Dave Castro's latest hint?

Superman Cycle Week 3

2 RFT:
...800m Run
...30 Thrusters (95/65#)
...25/20 Calorie Bike
Time cap of 17 minutes. Record time.


CrossOver Symmetry:
...Iron Scap Series


COMPETITORS

To have the best opportunities to make it past the Open and make it to the next level (whether that be Regionals or the Age Group Online Qualifiers), we suggest doing the Open WODs on Friday. This gives you the opportunity to redo the workout on Monday in the event you have a bad workout due to any number of reasons (such as a jump rope breaking in the middle of your WOD, video camera ran out of battery/storage, wardrobe malfunction, etc). If you have a good WOD, then accept your score and move on. Don't obsess over every Open workout and redo each one multiple times to improve by only 2 reps! If you want to try a completely different strategy on Monday, sure go for it! But don't just do the same thing and expect to do drastically better. So if you're doing the Open, we recommend taking a rest or recovery day tomorrow (maybe run or row a 5K at an easy pace), and if you do well during your Open WOD on Friday, then feel free to do these workouts on Saturday:


2 RFT:
...800m Run
...30 Thrusters (95/65#)
...25/20 Calorie Bike
Time cap of 17 minutes. Record time.


CrossOver Symmetry:
...Iron Scap Series


5 Sets:
...10 GHD Sit Ups
...5 Hip Extensions
...5 Glute Ham Raises
*Move immediately from one movement to the next. Try to stay unbroken on both, but keep the movement quality high.

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