Lunge-ing all the way

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

2-3 rds
48' spiderman lunges
24' straight leg walk
24' side lunge each way
Kipping swings
5 Sit Ups
5 Push Ups

BUY IN

Free:
Choose one of the following:
A.  3 sets of 5 unbroken Ring rows or Pullups
B.  4 sets of 4 unbroken Ring rows or Pullups
C.  5 sets of 3 unbroken Ring rows or Pullups
Rest as needed between sets

RX :

Choose one of the following:
A.  3 sets of 5 unbroken c2b
B.  4 sets of 4 unbroken c2b
C.  5 sets of 3 unbroken c2b
Rest as needed between sets

Comp:
Choose one of the following:
A.  3 sets of 5 unbroken bar muscle-ups
B.  4 sets of 4 unbroken bar muscle-ups
C.  5 sets of 3 unbroken bar muscle-ups
Rest as needed between sets

SKILL

break things up to not reach failure

WOD

amrap 10 minutes of:
10 Push Presses 95/65 lbs
10 (total) Alternating Overhead Reverse Lunges 95/65 lbs
10 Burpees Over the Barbell

comp: 115/75
free: hrpu/goblet lunges/regular burpees

CASH OUT

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

* you should be plenty warmed up for these*

MOBILITY

triceps/hip flexors