I demo’d the Open WOD last night and while I love this one the weak point for me wasn’t the loading, my conditioning, or what I’d expect. It was my lower back fatiguing and eventually cramping. The name of the game for 12.2 will be to prep your back, hamstrings, and of course shoulders. I highly recommend spending some extra time warming up your back before the workout and doing both dynamic and static back stretches. Here are a couple of Mobility WODs to help you on your way:
Mobility WOD1: Posterior Chain
Mobility WOD2: Fixing Hamstring Stiffness
Mobility WOD3: I just killed your face
You’re welcome to do the WOD whenever is convenient but we’ll be doing the super-fun intense time slots at 9am and 5:30pm. Get ready for a snatch-a-thon!
1/March/2011 Thursday WOD
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
GamesLab – First do WOD then
Back Squat 1RM Snatch x 20. If easy go to 30 reps
Endurance: 20 Minutes on Airdyne of 10 sec sprint (all out) 50 secs recovery.