Go Hard or . . .

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
10 box step ups
8 push ups
6 air squats
4 ring rows
250m row/15 cal assault bike

BUY IN

Free:
Choose one of the following:
A. 3 sets of 12 unbroken HRPU or Decline Push Ups
B. 4 sets of 10 unbroken HRPU or Decline Push Ups
C. 5 sets of 8 unbroken HRPU or Decline Push Ups
Rest as needed between sets

RX :

Choose one of the following:
A. 3 sets of 12 unbroken Pike Press
B. 4 sets of 10 unbroken Pike Press
C. 5 sets of 8 unbroken Pike Press
Rest as needed between sets

Comp:
Choose one of the following:
A. 3 sets of 12 unbroken Strict HSPU
B. 4 sets of 10 unbroken Strict HSPU
C. 5 sets of 8 unbroken Strict HSPU
Rest as needed between sets

SKILL

GO AS HARD AS YOU CAN

WOD

Repeat the following 3 times
2 min amrap
10 thrusters 75/45
10 burpees over the bar
rest 4 minutes

comp: 95/65
free: wallballs or lighter thrusters

CASH OUT

2 sets 20 reps (10 each leg)
OH Reverse lunges
choose a weight that you can keep form
no more then 135-95

MOBILITY

Quads