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.
3-5 rds of Cindy
20 DU after every round
BUY IN
RX :
Choose one of the following:
A. 4 sets of 15 unbroken Pike Press
B. 5 sets of 12 unbroken Pike Press
C. 6 sets of 9 unbroken Pike Press
Rest as needed between sets
Comp:
Choose one of the following:
A. 4 sets of 15 unbroken Strict HSPU
B. 5 sets of 12 unbroken Strict HSPU
C. 6 sets of 9 unbroken Strict HSPU
Rest as needed between sets
RX :
Choose one of the following:
A. 4 sets of 15 unbroken Pike Press
B. 5 sets of 12 unbroken Pike Press
C. 6 sets of 9 unbroken Pike Press
Rest as needed between sets
Comp:
Choose one of the following:
A. 4 sets of 15 unbroken Strict HSPU
B. 5 sets of 12 unbroken Strict HSPU
C. 6 sets of 9 unbroken Strict HSPU
Rest as needed between sets
SKILL
try to go UB
WOD
EMOM x 12:
Odd: 20 Wallballs (20/14#)
Even: 10 T2B
CASH OUT
row 50 cal AFAP
1 time only, max effort
MOBILITY
quads
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