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.
Complete in a circuit 3x
40 sec work / 20 sec rest
Air Squats
Alt Lunges
Back Ext (superman)
Plank
BUY IN
Free:
min 1: 10x overhead swings
min 2: 8 box step overs
RX:
EMOTM 8 min
min 1: 6 power cleans 95/65
min 2: 6 burpee box jump overs
Comp:
start @ 50% and build if possible
Free:
min 1: 10x overhead swings
min 2: 8 box step overs
RX:
EMOTM 8 min
min 1: 6 power cleans 95/65
min 2: 6 burpee box jump overs
Comp:
start @ 50% and build if possible
SKILL
do not go too fast too early
WOD
amrap 12 minutes of:
9 Deadlifts 135/95
7 C2B
5 Squat Cleans 135/95
comp: 205-145/Bar Muscle-Ups
CASH OUT
for time:
200 DU
*5 burpees every mess up*
MOBILITY
hamstrings
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