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 rds
5 high hang cleans 45/35
5 Push Ups
5 jump air squats
5 ring row
5 high hang cleans 45/35
5 Push Ups
5 jump air squats
5 ring row
BUY IN
RX:
EMOTM 6 min
5 squat cleans 115/75
Comp:
EMOTM 6 min
5 squat cleans 165/115
RX:
EMOTM 6 min
5 squat cleans 115/75
Comp:
EMOTM 6 min
5 squat cleans 165/115
SKILL
Get those cals!!
WOD
EMOTM x 16:
Minute 1: 12 Box Jumps (24/20")
Minute 2: 10 Calorie Bike/15 Calorie Row
Minute 3: 15 Wallballs (20/14#)
Minute 4: 15 Calorie Row/10 Calorie Bike
*if no bike or rower...run 100m/35 DU
CASH OUT
HSPU/Pike Press
3 x 8
*practice kipping*
MOBILITY
shoulders
shoulders
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