Caleb will be our interim Saturday coach.  He’s pictured here snatching 286lbs from blocks.

It’s time for the Open WOD 12.3.  I demo’d the WOD last night and a couple of things stood out.  First of all, prep your Achilles!  High rep box jumps followed by push press can put extra stress on connective tissue so be sure to warm up properly and prep those big tendons.  If you’re over 35 I highly recommend jumping up and stepping down, it really doesn’t take much more time.  For most people the crux of the workout will be overhead strength on the push press or grip on the toes to bars.  On the push press remember that if you need to rest try to do it in the rack position rather than dropping the bar and having to clean it again.  You’re NOT allowed to use a squat rack, the bar must be cleaned from the floor each time.  On the toes to bars know your capacity.  You’re a lot better off doing sets of 3 or 5/4 than burning out early.  Think about putting a few plates under your feet so you don’t have a big jump to get up to the bar.

Tack and Floss that heel cord Mobility WOD

Heel Cord Love

If you only do one Mobility WOD do this one:  Protect those Cords!

8/March/2012 Thursday WOD

MENincludes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMENincludes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

Please be sure to watch the entire workout instruction video for full details.

Download a PDF of the workout description and scorecard

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