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.
4 rds
5 high hang cleans 45/35
5 Push Ups
5 jump air squats
24' spiderman lunges
24' straight leg walk
24' side lunge each way
BUY IN
RX :
EMOTM 8 min
min 1: 6 Hang Squat Cleans 95/65
min 2: max cal row or bike
Comp:
start @ 50% and build if possible
RX :
EMOTM 8 min
min 1: 6 Hang Squat Cleans 95/65
min 2: max cal row or bike
Comp:
start @ 50% and build if possible
SKILL
pace the g2oh, don't lose grip
WOD
amrap 12 minutes of:
40 Double-Unders
20 Pull-Ups
10 Ground to Overhead (135/95 lbs)
comp: 155/105
CASH OUT
immediately followed by 5 min to 1rm clean
MOBILITY
lats
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