Open Prep Starts NOW!

ANNOUNCEMENTS

Hey Everyone! Miss me?!?!?!

It really sucks here...

Today marks the first day of our Open Prep for the 2017 Open season. 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. 

Enjoy!

p.s.  feel free to call/email/text me if you have any questions!

WARM UP

Row 250m
30 Jumping Jacks
20 Arm Circles each way
15 Sit Ups
10 Inch Worm

BUY IN

Free:
Choose one of the following:
A. 3 sets of 10 unbroken Push Ups
B. 4 sets of 8 unbroken Push Ups
C. 5 sets of 6 unbroken Push Ups
Rest as needed between sets

RX :

Choose one of the following:
A. 3 sets of 10 unbroken  Pike Press
B. 4 sets of 8 unbroken Pike Press
C. 5 sets of 6 unbroken Pike Press
Rest as needed between sets

Comp:
Choose one of the following:
A. 3 sets of 10 unbroken Strict HSPU
B. 4 sets of 8 unbroken Strict HSPU
C. 5 sets of 6 unbroken Strict HSPU
Rest as needed between sets

SKILL

as you go up the ladder, make sure to not go to big of sets on TTB. Do not fail!

WOD

13.4
As Many Reps As Possible in 7 minutes.
3 Clean & Jerk (M=135lbs, F=95lbs)
3 Toes to Bar
6 Clean & Jerk (M=135lbs, F=95lbs)
6 Toes to Bar
9 Clean & Jerk (M=135lbs, F=95lbs)
9 Toes to Bar
12 Clean & Jerk (M=135lbs, F=95lbs)
12 Toes to Bar
15 Clean & Jerk (M=135lbs, F=95lbs)
15 Toes to Bar
18 Clean & Jerk (M=135lbs, F=95lbs)
18 Toes to Bar...

Scaled: 95/65 - K2M
Free: Sit Up to Stand / Mountain Climbers (each leg)

CASH OUT

OH Reverse lunges - 2 sets of 20 reps (10 each leg)
choose a weight that you can keep form
*no more then 135-95*

MOBILITY

everything