ANNOUNCEMENTS
Hey Everyone! Miss me?!?!?!
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:
p.s. feel free to call/email/text me if you have any questions!
WARM UP
Hey Everyone! Miss me?!?!?!
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.
p.s. feel free to call/email/text me if you have any questions!
WARM UP
3rds
500m row
12 KB swings
10 air squats with 5 sec pause at bottom
8 hrpu
BUY IN
Free:
sub Goblet Squat or as RX
Free:
sub Goblet Squat or as RX
RX :
Back Squat
3 x 10 @ 63% 1RM
rest ~2 minutes
3 x 10 @ 63% 1RM
rest ~2 minutes
Comp:
as RX
as RX
SKILL
1 round, work fast
WOD
For time:
40 Burpees
30 Hang Cleans 135/95
40 Deadlifts 135/95
comp: 155/105
CASH OUT
4 rounds
:30 HS hold or 25 ft HS Walk
8 V-Ups
:30 HS hold or 25 ft HS Walk
8 V-Ups
MOBILITY
everything
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