Week 6 and 3.6.12 WOD

This week we increase the loads to 90% of 1RM, but step down the overall volume from 5 working sets to 4.  Hopefully we will continue last week's trend and see some more PR lifts.  I think we will definitely see a lot of people setting new 3RM's and some will probably pull off a triple with what used to be a 1RM.  The training cards have been updated so you can take a look and print them up.

Dawn showing great triple extension and good bar path
during the Open wod 12.2

As for the Open wod 12.2, everyone did a great job!  We had several Oly Club members power snatch several reps (some even got 30 reps) with a weight that was their 1RM only a few short months ago.  I can't wait to see what this week's wod brings.  Our strength, power and proficiency with the barbell is in a very good place right now, but we need to continue to practice the other standard CF movements to make sure we are ready for 12.3.  So with that in mind here is the wod for Tuesday.

4 Rounds:
1min AMRAP of (10-Pull Ups & 20-Double Unders)
2min Rest
1min AMRAP of (10-KB Swing & 10-Hand Release Push Up)
2min Rest

For rounds 1 & 3 start the couplets with Pull Ups and KB Swings respectively.  On rounds 2 & 4 start the couplet with Double Unders and Push Ups respectively.

Like the last time we did interval work, focus on increasing the speed/pace at which you perform the reps of each exercise.  Be sure that you do not short or cheat any standards, simply try to move faster than you would in a 15 or 20 minute AMRAP.  With a 1:2 work to rest ratio you should be able to recover enough between bouts to maintain the fast pace and super high intensity during the work cycles.

Record your total number of reps for your score.