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.
5 rds
5 cal bike or row
5 hang power cleans 45/35
5 front squat
5 strict press
5 cal bike or row
5 hang power cleans 45/35
5 front squat
5 strict press
BUY IN
Free:
min 1: 12x KB cleans (6/arm)
min 2: 15x med ball slams
Free:
min 1: 12x KB cleans (6/arm)
min 2: 15x med ball slams
RX :
EMOTM 10 min
min 1: 6 power cleans 95/65
min 2: 6-8 K2M/TTB
min 1: 6 power cleans 95/65
min 2: 6-8 K2M/TTB
Comp:
start @ 50% and build if possible
start @ 50% and build if possible
SKILL
try to keep the number of sets per exercise to 3 or 4
WOD
For time:
30 Hang Squat Cleans 95/65
30 Pike Press
30 Thrusters 95/65
30 Box Jumps Overs 24/20"
30 Overhead Squats OR Front Squats 95/65
30 Pull-ups
Comp: 135-95/HSPU/C2B
CASH OUT
3 rounds
:30 ring support or 25ft HS Walk
8 ring dips
:30 ring support or 25ft HS Walk
8 ring dips
MOBILITY
everything
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