15.4

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:

• 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. 

WARM UP

3 rds
5 High hang cleans 45/35
5 Front Squats 45/35
7 Push Press
15 Jumping Jacks

BUY IN

Free:
Choose one of the following:
A.  3 sets of 6 ring rows
B.  4 sets of 5 ring rows
C.  5 sets of 4 ring rows
Rest as needed between sets

RX:
Choose one of the following:
A.  3 sets of 6 c2b
B.  4 sets of 5 c2b
C.  5 sets of 4 c2b
Rest as needed between sets

Comp:
Choose one of the following:
A.  3 sets of 6 unbroken bar muscle-ups
B.  4 sets of 5 unbroken bar muscle-ups
C.  5 sets of 4 unbroken bar muscle-ups
Rest as needed between sets

SKILL

break up the HSPU so you don't fail

WOD

15.4

As Many Reps As Possible in 8 Minutes
3 Handstand Push-ups
3 Cleans
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans
Adding 3 reps to the Handstand Push-up each round, and 3 reps to the Clean every 3 rounds.

Cleans M=185lbs, F=125lbs)

CASH OUT

immediately followed by 4rm tng power snatch
*3 attempts*

MOBILITY

everything

Snatch

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:

• 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. 

WARM UP

3 rds
3 high hang snatch 45/35
5 OHS/Front Squat 45/35
7 sit ups
9 push ups

BUY IN

RX :
EMOTM 8 min
min 1: 6 power snatch 75/45
min 2: 6-8 K2M/TTB

Comp:
start @ 50% and build if possible

SKILL

hold on to those OHS as long as possible

WOD

3RFT:
30-24-18 OHS (95/65#)
15-12-9 Over-the-Bar Burpees

comp: 115/75

CASH OUT

60ft walking lunges
holding one kb in each hand at your side
AHAP

MOBILITY

lats

Hump Day

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:

• 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. 

WARM UP

2 rds:
48' monster walk
48' lunge to high knee skip
48' crab walk
48' duck walk
10 burpees

BUY IN

Free:
Goblet Squat, same reps. AHAP

RX:
Front Squat
5 x 6 @ 67% 1RM
rest ~2 minutes

Comp:
as RX

SKILL

long wod, pace it

WOD

Five rounds for time of:
24 Kettlebell Swings 53/35
12 Alt Reverse Lunges with KB Goblet Hold 53/35
12 Box Jumps 24/20

comp: 70/53

CASH OUT

3 rounds
:30 feet elevated plank or 25ft HS Walk
5 OHS - medium weight

MOBILITY

hip flexors

Guerke favorite: Hard and Fast

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:

• 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. 

WARM UP

3-5 rds of Cindy
20 DU after every round

BUY IN

RX :
Choose one of the following:
A. 4 sets of 15 unbroken Pike Press
B. 5 sets of 12 unbroken Pike Press
C. 6 sets of 9 unbroken Pike Press
Rest as needed between sets

Comp:
Choose one of the following:
A. 4 sets of 15 unbroken Strict HSPU
B. 5 sets of 12 unbroken Strict HSPU
C. 6 sets of 9 unbroken Strict HSPU
Rest as needed between sets

SKILL

try to go UB

WOD

EMOM x 12:
Odd: 20 Wallballs (20/14#)
Even: 10 T2B

CASH OUT

row 50 cal AFAP
1 time only, max effort

MOBILITY

quads

Happy Monday

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:

• 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. 

WARM UP

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

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

DRESS WARM

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:

• 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. 

WARM UP

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

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

Pace the day

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:

• 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. 

WARM UP

3 rds
12 Alt Box Step Ups 24/20
8 Push Up to Downdog
6 Ring Rows
:20 sec hollow hold

BUY IN

RX :
Choose one of the following:
A.  4 sets of 7 unbroken pull-ups
B.  5 sets of 6 unbroken pull-ups
C.  6 sets of 5 unbroken pull-ups
Rest as needed between sets

Comp:
Choose one of the following:
A.  4 sets of 7 unbroken muscle-ups
B.  5 sets of 6 unbroken muscle-ups
C.  6 sets of 5 unbroken muscle-ups
Rest as needed between sets

SKILL

break up the reps anyway to work consistently throughout.
(i.e - 10 swings, 5 bjo every minute)

WOD

For time:
100 aKBS 53/35
100 Box Jump Overs 24/20

*20 DU EMOTM*

CASH OUT

row 40 cal AFAP x 2
rest 1:1

MOBILITY

hamstring with strap