JULY 18th - 2019 OPEN PROGRAM

WARM UP
8 BURPEES OTM X 7 MIN

MOBILITY
2 min banded pigeon right leg
2 min banded hamstring right leg
2 min banded pigeon left leg
2 min banded hamstring left leg
2 min banded internal rotation left arm
2 min banded shoulder joint stretch left arm
2 min banded internal rotation right arm
2 min banded shoulder joint stretch right arm
2 min standing straddle
2 min puppy dog stretch 

ACCESSORY

15 evil wheels/bar rollouts + 10 ring rows x 4 rnds nft 

METCON 

30-20-10 reps of cal row and DB power snatch alt. arms for time

For the DB snatch practice switching the DB below your face as the Open standard 

 

MARGAUX GAMES PREP 2018 

2 hr bike ride
power snatch to max
then 2 snatch on the minute x 10 ahap
2 cleans on the minute x 10 min ahap
ohs to max squat 5x5 with 2 box jumps
rest as needed
interval metcon15/12 cal assault bike + 60 ft hs walk + 15/12 cal row + max c2b rest 3 min x 4 rnds

 

Margaux AlvarezComment