1/26/15 Open WOD 14.5 (last WOD of the 2014 Open)

Emily looking strong overhead!!

Emily looking strong overhead!!

WARM UP: (10-15 minutes)

DROM/PASS THRU

400 Meter Run (200 forward/200 backward)

2 Rounds of…

10 OHS w/pipe

10 Push-ups

10 Hip Ext

10 Burpees

***Mobilize***

SWOD: (20 min)

Thrusters

EMOTM

Minutes 1-3 athlete will complete 5 thrusters each minute at their lowest weight

Rest 2 minutes

Minutes 3-6 athlete will complete 5 thrusters each minute with 10lbs more on the barbell

Rest 2 minutes

Minutes 6-9 athlete will complete 5 thrusters each minute with 10lb more on the barbell

Rest 2 minutes

Minutes 9-12 athlete will complete 5 thrusters each minute with 10lb more on the barbell

***Idea is to finish the workout with a fairly heavy thruster (for your ability). You need to think about how heavy you want to finish and then start about 30lb less than that for the beginning of the WOD. If you find you started to light, then add more than 10lbs each set. You do NOT have to stick to a 10lb increment. (It is an estimate) If you feel you have lifted the most you can on the second or third set, then do NOT add weight for the last set. Make sense?

***By the time you get to 14.5 (see below), you want your thruster to feel light!!!

***Make sure to have all your weights ready at the beginning of the WOD. You do not want to use your rest up by scrambling to find weights!!

WOD: (15-20 minutes)

21-18-15-12-9-6-3

Thrusters (95/65)

Burpees

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