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.
3 rds
10 box step ups
8 push ups
6 air squats
4 ring rows
then
2 rds
3 muscle snatch
10 cal row
BUY IN
RX :
EMOTM 10 min
min 1: 6 power snatch 75/45
min 2: 20-30 DU
Comp:
start @ 50% and build if possible
RX :
EMOTM 10 min
min 1: 6 power snatch 75/45
min 2: 20-30 DU
Comp:
start @ 50% and build if possible
SKILL
pace so that you can keep moving constantly
WOD
For Time:
21-15-9
S2OH 95/65
Front Rack Reverse Lunges (total) 95/65
K2M
comp: 115-75/TTB
CASH OUT
immediately followed by 3rm thruster, from the floor.
3 attempts MAX!
MOBILITY
everythang!
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