ANNOUNCEMENTS
Workout 17.1 is on 2/23 and we are going to be ready to dominate it!
We will now prep movements each week so that we can go AHAFP on Fridays during the open!
*Thursday will now be aerobic capacity/active recovery day until after the open*
WARM UP
Workout 17.1 is on 2/23 and we are going to be ready to dominate it!
We will now prep movements each week so that we can go AHAFP on Fridays during the open!
*Thursday will now be aerobic capacity/active recovery day until after the open*
WARM UP
3 rds
15-20 DU
10 superman
8 Push Up to downdog
w/ 5 sec hold
:30 sec hollow hold
15-20 DU
10 superman
8 Push Up to downdog
w/ 5 sec hold
:30 sec hollow hold
BUY IN
Free:
As RX
RX:
Strict Press
3 x 8 reps
50-60% 1RM
Comp:
As RX
Free:
As RX
RX:
Strict Press
3 x 8 reps
50-60% 1RM
Comp:
As RX
SKILL
find a way to be efficient
WOD
27-21-15-9
K2M
Overhead Squats or Front Squats 95/65
Over-the-Bar Burpees
comp: TTB/115-75
CASH OUT
2 sets
5-8 strict ring to sternum pull ups
MOBILITY
hip flexors and abs
hip flexors and abs
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