Tuesday

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:

• 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. 

WARM UP

1-2 rounds

20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges
10 cal row

BUY IN

Free:
Choose one of the following:
A. 3 sets of 12 unbroken HRPU or Decline Push Ups
B. 4 sets of 10 unbroken HRPU or Decline Push Ups
C. 5 sets of 8 unbroken HRPU or Decline Push Ups
Rest as needed between sets

RX :
Choose one of the following:
A. 3 sets of 12 unbroken Pike Press
B. 4 sets of 10 unbroken Pike Press
C. 5 sets of 8 unbroken Pike Press
Rest as needed between sets

Comp:
Choose one of the following:
A. 3 sets of 12 unbroken Strict HSPU
B. 4 sets of 10 unbroken Strict HSPU
C. 5 sets of 8 unbroken Strict HSPU
Rest as needed between sets

SKILL

go heavy on the deadlift

WOD

18 min emotm
min 1: 5 deadlift 245/185 TNG
min 2: 10 burpees over the bar
min 3: 20 sit ups

*scale as needed, but stay as close as possible*

CASH OUT

60ft walking lunges
holding one kb in each hand at your side
AHAP

MOBILITY

everything