Get Swole

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

3 rds
20-40 DU
10 Thrusters (light!)

BUY IN

Free:
EMOTM 8 min
min 1: KB snatch x16 (8x/arm)
min 2: box step ups

RX :

EMOTM 8 min
min 1: 5 hang power snatch 75/45
min 2: 6-8 box jumps

Comp:
start @ 50% and build if possible

SKILL

open prep, go hard

WOD

9 min AMRAP
10 OHS or FS 75/45
10 HRPU
10 Push Press 75/45

comp: 95/65
free: goblet squat/burpee

CASH OUT

tempo TTB/K2M
2 sets - 6 reps
2 sec up/2 sec hold/2 sec down

MOBILITY

triceps