APRIL 11 TH - 2019 OPEN

MOBILITY

2 MIN ELEVATED PIGEON LEFT LEG
2 MIN ELEVATED PIGEON RIGHT LEG
2 MIN COUCH LEFT LEG
2 MIN COUCH RIGHT LEG
2 MIN PUPPY DOG
1 MIN SEAL
3 MIN FOAM ROLL
3 MIN SEATED STRADDLE
  1 MIN CENTER
  1 MIN RIGHT
  1 MIN LEFT
2 MIN ELEVATED LAT
1 MIN SEAL

ACCESSORY

1 WALL WALK + 45 SEC HS HOLD
10 FALSE GRIP RING ROWS

METCON

500M ROW + 100 WALLBALLS + 500M ROW

 

 

11 wallballs every 30 sec x 5 minutes
30 min mobility include 10 ghr + 5 db 2 arm ohs x 4rnds in this time
45 mu for time 8 min cap
max power snatch
then max power clean

running clock
min 1) 8 db manmakers 50/35
min 2) amrap p snatch 70%
min 3) amrap wallballs
min 4) 10 bar facing burpees afap
min 5) rest
20 min clock

rest as needed
9 push press from floor 185/125 + 18 power cleans + 36 deadlifts for time
rest as needed
15/12 cal assault bike + 10 burpee bench overs + 15/12 cal row + 15 chest to bar pull-ups, rest 2 min x 3 rnds


accessory
8 deadlift swing rows + 15 seated leg raises + max wall facing hs hold x 4 rounds

Margaux AlvarezComment