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:
1 min of assault bike
1 min on rower 80% effort
30 sec kipping practice (no Pull-Ups)
1 min Plank
30 sec Alt Lunges
1 min of assault bike
1 min on rower 80% effort
30 sec kipping practice (no Pull-Ups)
1 min Plank
30 sec Alt Lunges
BUY IN
Free:
Air squats or one leg lunge
4 sets x 20/10 reps
RX:
Back Squat
5 x 5 @ 70% 1RM
rest ~2 minutes
Comp:
as RX
Free:
Air squats or one leg lunge
4 sets x 20/10 reps
RX:
Back Squat
5 x 5 @ 70% 1RM
rest ~2 minutes
Comp:
as RX
SKILL
go hard or go home!!!
WOD
21-15-9:
KB Snatch 53/35
Box Jump-Overs 24/20
comp: 30-24/70-53
CASH OUT
row 10 cal x 5
rest 2:1
MOBILITY
shoulders and quads
shoulders and quads
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