ANNOUNCEMENTS
Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:
Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:
- Overemphasize volume on all the movements of the open.
- Repeat an open workout 1x week for the first 4 or 5 weeks
- Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high.
- Cash Out's will be dedicated to improving our core strength and improving your lactate threshold.
4 rounds
1 minute row
1 minute sit ups
1 minute jump rope (singles or dubs)
BUY IN
Free:
5 sets of 15x wall balls
RX:
Back Squat
5x8 @ 67% 1RM
rest ~2 min
Comp:
As RX
Free:
5 sets of 15x wall balls
RX:
Back Squat
5x8 @ 67% 1RM
rest ~2 min
Comp:
As RX
SKILL
Be efficient
WOD
3 Rounds for Time:
10 bar facing burpees
15 Thrusters 75/45
20 pull ups
comp: 95/65
CASH OUT
60' walking lunges
holding 1 KB in each hand at your sides AHAP
MOBILITY
Quad Smash
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