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.
2 rds:
48' monster walk
48' lunge to high knee skip
48' crab walk
48' duck walk
10 burpees
BUY IN
Free:
Goblet Squat, same reps. AHAP
RX:
Front Squat
5 x 6 @ 67% 1RM
rest ~2 minutes
Comp:
as RX
Free:
Goblet Squat, same reps. AHAP
RX:
Front Squat
5 x 6 @ 67% 1RM
rest ~2 minutes
Comp:
as RX
SKILL
long wod, pace it
WOD
Five rounds for time of:
24 Kettlebell Swings 53/35
12 Alt Reverse Lunges with KB Goblet Hold 53/35
12 Box Jumps 24/20
comp: 70/53
CASH OUT
3 rounds
:30 feet elevated plank or 25ft HS Walk
5 OHS - medium weight
MOBILITY
hip flexors
hip flexors
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