December 18th, 2015

*For those of you that missed the email, the workouts for Saturday’s OPEX Winter Classic are as follows:

Event 1
From 0:00-20:00 on the clock
Death by unbroken power snatches 115/85lbs

1. All repetitions must be unbroken to perform the next round
2. No resting barbell on the floor; unlimited barbell rest overhead or at hips
3. If you make the round of 15 (14:00 on the clock) that round becomes a 60-second AMRAP as a tiebreaker, unbroken still required
4. Once finished rest until the 20:00 mark
5. Scored as rounds + repetitions

Event 2
From 20:00-40:00 on the clock
For time: 75 Toes-to-Bar
Each break perform 30 double under as a penalty

1. 15-minute time cap
2. Add one second to 15:00 for each remaining toes-to-bar repetitions at the time cap
3. If you finish before the time cap rest until the 40:00 mark
4. Scored as time to completion

Event 3
From 40:00-60:00 on the clock
20 minute AMRAP
20 Row calories
20 Wall balls 20/14lbs to 10ft
20 Burpees onto 45lb plate

1. You must reset row monitor each round
2. Full hip extension required on top of the plate for Burpees

3. Both feet need to be on the top of the plate for the Burpee to Plate
4. Scored as rounds + repetitions

*Please arrive at the gym for 10 o’clock to warm-up, with the goal of kicking off as close to 10:30am as possible*


 

*Today’s session will have the sole intention of setting you guys up for success on Saturday;  Spend some time prepping the movements for Saturday (light Snatch technique, and some easy kipping), definitely mobilize, and include any other restorative modalities that you like (ice bath, epsom salt bath, etc.)

Main session
Assault Bike 3 minutes Z1
+
Assault Bike 30 seconds @85-% aerobic
Assault Bike 30 seconds @50% (easy spin)
x 30
+
Assault Bike 3 minutes Z1

+

Mobility and movement prep

Advertisements

3 Comments

  1. 347 cals, 11.5 miles
    85% was around 70 RPMs
    50% was around 40 RPMs (which was also close to my Z1 pace)
    ROMWOD time.

    No one else posted 😦

    Like

    Reply

  2. Forgot to post this sooner… I hit Thursday’s workout today and boy was it humbling…
    rd1 – 7:57
    rd2 – 7:55
    rd3 – 7:48
    Moved efficiently through the row, burpees, and TTB. Thrusters (no matter the weight) become a mental game for me and DUs are a constant battle so, there was so much time wasted/lost in these two movements. I couldn’t believe how difficult it was to beat my previous times… BOOF

    Liked by 1 person

    Reply

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s