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
5 min emotm
3 Muscle Snatch 45/35
5 Strict press 45/35
10 Air Squats
3 Muscle Snatch 45/35
5 Strict press 45/35
10 Air Squats
BUY IN
Free:
as RX
w/ KB
RX:
EMOTM 8 min:
4 Power Snatch 75/45
Comp:
EMOTM 8 min:
4 Power Snatch 95/65
Free:
as RX
w/ KB
RX:
EMOTM 8 min:
4 Power Snatch 75/45
Comp:
EMOTM 8 min:
4 Power Snatch 95/65
SKILL
Get the pull ups in largest sets possible
WOD
Three rounds for time of:
Run 400 Meters
10 Pike Press
15 Pull-Ups
20 Walking Lunges w/ goblet hold 53/35
comp: sHSPU/c2b/alt pistols
CASH OUT
3 rounds x 10 reps
Barbell Row AHAP
MOBILITY
lats
lats
No comments:
Post a Comment