ANNOUNCEMENTS
Workout 17.1 is on 2/23 and we are going to be ready to dominate it!
We will now prep movements each week so that we can go AHAFP on Fridays during the open!
*Thursday will now be aerobic capacity/active recovery day until after the open*
WARM UP
Workout 17.1 is on 2/23 and we are going to be ready to dominate it!
We will now prep movements each week so that we can go AHAFP on Fridays during the open!
*Thursday will now be aerobic capacity/active recovery day until after the open*
WARM UP
20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges
10 Ring Rows
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges
10 Ring Rows
BUY IN
RX:
C2B x 12
3 Wall Walks
20 Walking Lunges each leg
Comp:
Muscle-Ups x Max Reps in 45 seconds
Handstand Walk x 10 meters
Alternating Pistols x 16-20 reps
RX:
C2B x 12
3 Wall Walks
20 Walking Lunges each leg
Comp:
Muscle-Ups x Max Reps in 45 seconds
Handstand Walk x 10 meters
Alternating Pistols x 16-20 reps
SKILL
can you get 7+ rounds?
WOD
10 min AMRAP:
5 S2OH 115/75
10 Deadlift 115/75
15 K2M
comp: 135/95 and TTB
CASH OUT
2-3 rds
Snatch-Grip Romanian Deadlift x 6-8 reps
Barbell Roll-Outs x 12-15 reps
MOBILITY
hamstring w/ strap
hamstring w/ strap
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