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.
2 rd in any order
15 cal row
12 sit ups
1 min Plank
30 DU
BUY IN
RX :
EMOTM 8 min
min 1: 6 squat cleans 115/75
min 2: max cal row or bike
Comp:
start @ 50% and build if possible
RX :
EMOTM 8 min
min 1: 6 squat cleans 115/75
min 2: max cal row or bike
Comp:
start @ 50% and build if possible
SKILL
this is fast, go unbroken
WOD
amrap 4 minutes of:
10 Push Press 95/65
10 Pull-Ups
Rest 4 minutes, and when the clock reaches 8:00
amrap 4 minutes of:
10 Ring Dips
10 Burpees
comp: 115-75/C2B
CASH OUT
immediately followed by :
10RM strict press
MOBILITY
triceps/shoulders
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