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
3 high hang snatch 45/35
5 OHS/Front Squat 45/35
30 DU
BUY IN
Free:
4 rounds
90 sec swings, 30 sec rest
RX:
EMOTM 8 min
min 1: 6 squat snatch 95/65
min 2: 8-10 box jumps
Comp:
start @ 50% and build if possible
Free:
4 rounds
90 sec swings, 30 sec rest
RX:
EMOTM 8 min
min 1: 6 squat snatch 95/65
min 2: 8-10 box jumps
Comp:
start @ 50% and build if possible
SKILL
keep hr down so you can breathe and squat
WOD
Three rounds for time of:
Run 400 Meters
12 Front Squats 135/95
12 K2M
comp: 185-135/TTB
CASH OUT
3 rounds
:30 L-sit or 25ft HS Walk
8 ring dips
MOBILITY
hip flexors
No comments:
Post a Comment