AUGUST 29th - 2019 OPEN PROGRAM

WARM UP

100 DOUBLE UNDER THEN 20 ON THE MINUTE WITH SINGLES IN REMAINING TIME

MOBILITY

2 MIN BANDED LYING HAMSTRING LEFT LEG
2 MIN BANDED LYING HAMSTRING RIGHT LEG
2 MIN LEFT SHOULDER/PEC BENT LEFT ARM STRETCH
2 MIN LEFT SHOULDER/PEC BENT RIGHT ARM STRETCH
2 MIN CHILD'S POSE
2 MIN RIGHT ARM T STRETCH
2 MIN LEFT ARM T STRETCH
2 MIN LEFT LEG PIGEON
2 MIN RIGHT LEG PIGEON
2 MIN RIGHT LEG COUCH STRETCH
2 MIN LEFT LEG COUCH STRETCH

ACCESSORY

15 EVIL WHEELS
MAX HSPU

4 ROUNDS NFT 

METCON 

13 burpees + 26 pull ups x 3 rounds then 1k row for time 

MARGAUX 2019 GAMES 

9/29    
100 DU BUY IN the 30 on the minute with singles in remainng time goal is unbroken all 6 minutes     
    
one hour mobility focus hips shoulders and lats     
10 candle sticks rest as needed x 4     
https://www.youtube.com/watch?v=7fF-KZ6J-Hk
    
bench press 10-8-6-4-2-1 use spotter no collars if no spotter available     
front squat 10-8-6-4-2-1    
weighted pull ups 6x3     
weighted glute bridges 5x5     
db alternating strict press 5x5 ahap    
rest as needed     
max strict hspu rest 2 min x 3    
metcon 1     
30 pull ups + 30 db cleans 50/35 + 20-20 +10-10    
rest as needed     
150 ft hs walk + 30 hspu + 90 ft hs walk + 20 hspu + 60 ft hs walk +10 hspu for time     

Margaux AlvarezComment