Workout of the Day, 3.28.13

HYBRID/ADVANCED OLY, with Jim, 530-730pm, and 730-930pm.

Things turn out best for the people who make the best of the way things turn out.
– John Wooden

New member, Jen Rosenthal, pregnant and flipping the big tire at the noon session while her nooner comrades look on.

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WORKOUT 13.4 – a FULL description.  Read through the rules ESPECIALLY if you are on the team!

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam Roll Upper Back and Lax Ball Shoulders and Triceps, 8 minutes. Partner Assisted Lat Stretch, 1 minute per side.  Rack Position Stretch, 30 seconds per side. Band Overhead Stretch, 30 seconds per side. Spiderman Step, 5 steps each side. Adductor Mobs, 5 per side. Yoga Push-up, 5 reps. Inverted Hand Push-up, 5 reps. Duck Walk – 30ft., Jump Squat, 10 reps. Burpee Foot Drill, 10 reps.  Wrestler Roll to Straddle, 10 reps.

ACTIVATION: Handstand Hold (kick-up or walk-up), 1 minute (come off the wall whenever you fatigue).

ALTERNATE WOD: 5 Rounds for time of: 30 Strokes of Rowing (record distance).  Rest as needed between rounds.

SKILL WORK #1: Kipping Toes to Bar.

SKILL WORK #2: Clean and Jerk – and work up to load for the metcon.

Some tips for a different OPEN WOD that had toes to bar in it.

Workout 13.4

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

On the left, Lucy and Bova BEFORE they did the workout tonight (WEDNESDAY night!  Right after it was announced!) and on the RIGHT, Lucy and Bova AFTER they did the workout.  They got 63 and 68 reps respectively!

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