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:
p.s. feel free to call/email/text me if you have any questions!
WARM UP
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.
p.s. feel free to call/email/text me if you have any questions!
WARM UP
4 rds
3 Muscle Snatch 45/35
5 Push Ups
7 Ring Rows
9 Air Squats
12 Mountain Climbers (each leg)
15 Jumping Jacks
3 Muscle Snatch 45/35
5 Push Ups
7 Ring Rows
9 Air Squats
12 Mountain Climbers (each leg)
15 Jumping Jacks
BUY IN
Free:
EMOTM 10 min
min 1: 5 Burpee Box Jumps
min 2: 8 V-ups
Free:
EMOTM 10 min
min 1: 5 Burpee Box Jumps
min 2: 8 V-ups
RX :
EMOTM 10 min
min 1: 5 squat snatch 95/65
min 2: 6-8 K2M or TTB
min 1: 5 squat snatch 95/65
min 2: 6-8 K2M or TTB
Comp:
start @ 50% and build if possible
start @ 50% and build if possible
SKILL
work to keep HR down, so you don't slow down
WOD
AMRAP 15:
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
10 C2B
comp: 5 ring muscle ups
CASH OUT
tempo TTB/K2M
2 sets - 8 reps
2 sec up/2 sec hold/2 sec down
2 sets - 8 reps
2 sec up/2 sec hold/2 sec down
MOBILITY
rotator cuff
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