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.
Full Burgener with empty barbell or PVC
BUY IN
Free:
EMOTM 8 min
min 1: 5x KB overhead squat
min 2: jump rope
RX:
EMOTM 8 min
min 1: 6 hang squat snatch 75/45
min 2: 20-30 DU
Comp:
start @ 50% and build if possible
Free:
EMOTM 8 min
min 1: 5x KB overhead squat
min 2: jump rope
RX:
EMOTM 8 min
min 1: 6 hang squat snatch 75/45
min 2: 20-30 DU
Comp:
start @ 50% and build if possible
SKILL
work in teams or have some start on rower to offset each other
WOD
AMRAP 18:
30 Push Jerks 95/65
30 Box Jumps 24/20
30 Cal Row
30 K2M
comp: 115-75/TTB
CASH OUT
none, extra mobility. prep for 17.1
MOBILITY
head, shoulders, knees and toes
head, shoulders, knees and toes
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