Arm day

ANNOUNCEMENTS

Hey Everyone! Miss me?!?!?!

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. 

Enjoy!

p.s.  feel free to call/email/text me if you have any questions!

WARM UP

1-2 rds
Row 1k
20 burpees

BUY IN

RX :

Choose one of the following:
A. 3 sets of 10 unbroken Pike Press
B. 4 sets of 8 unbroken Pike Press
C. 5 sets of 6 unbroken Pike Press
Rest as needed between sets

Comp:
Choose one of the following:
A. 3 sets of 10 unbroken Strict HSPU
B. 4 sets of 8 unbroken Strict HSPU
C. 5 sets of 6 unbroken Strict HSPU
Rest as needed between sets

SKILL

yes, we are trying to overload the arms today. scale as needed to get some rest in.

WOD

Every 3 minutes for 18 minutes (6 rounds)
12 Pull Ups
18 lunge steps
12 S2OH 95/65
18 KBS 53/35

free: ring row/box dips
comp: c2b/alt pistols/115-75/70-53

CASH OUT

tabata DU

MOBILITY

shoulders