Atherton & Cairn’s WOD

“Katana”
September 16 – November 11
It’s time to sharpen the blade. “Katana” is Open 2020 competition preparation.
In this unique double-Open year, we first sought out a base layer of strength (Grunt Work). We then bridged the gap between it and our conditioning through routine stamina work (Sled Dog). Now, we’ll turn to peaking our abilities for the five weeks of competition ahead.
We have two focus points in “Katana”:
Ability
Awareness
Inside competition, especially in a game of inches that is the Open, awareness of our own limits is equally as important as our ability. It isn’t necessarily the sharpest sword that wins, but instead the sharpest warrior. Challenging ourselves with repetition schemes that will build both our physical capacity and our understanding of ourselves will prime us to give our best in the Open. We must have both dialed in.
Introducing “Capacity Builders”, we’ll routinely approach larger sets of Open-like movements and repetition schemes. Fine tuning familiar movements with unfamiliar conditions, our aim here is to prepare for any challenge we may see in October.
During the Open, upon each Thursday evening announcement, the CompTrain team will be creating our full strategy overnight for the following day’s attempt. Saturday becomes our practice and preparation day, debriefing Friday and planning for re-attack on Monday.
Whatever comes in October, we’ll be ready.

Warm up
200m Run
20 Weighted GBs
20 Hollow rocks
20 SA Thrusters
20 SA Swings
200m run
20m Burpee Broad Jump
20m SL Hops
20m Spider man
20 Banded P/A
200m run

Class
“Master Splinter”
3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters
Kilos: 42.5/30kg

Midline
Not For Time:
Accumulate 75 Hollow Rocks