FEB 6th - 2019 OPEN PROGRAM

WARMUP:

9 BURPEES OTM X 8 MIN

MOBILITY:

2 MIN BANDED LAT/LIZARD LEFT ARM & LEG

2 MIN BENT TRICEP STRETCH LEFT ARM

2 MIN BANDED LAT/LIZARD RIGHT ARM & LEG

2 MIN BENT TRICEP STRETCH RIGHT ARM

2 MIN SHOULDER JOINT STRETCH LEFT ARM

2 MIN SHOULDER JOINT STRETCH RIGHT ARM

1 MIN BAR HANG

2 MIN PUPPY DOG

2 MIN THREAD THE NEEDLE LEFT ARM

2 MIN THREAD THE NEEDLE RIGHT ARM

1 MIN CHILD'S POSE

ACCESSORY

ACCUMULATE 30 SECONDS OF LSIT + 6 FALSE GRIP RING PULL UPS (SCALE TO FALSE GRIP RING ROWS IF NEED BE) X 4 RNDS NFT

WORKOUT:

8 POWER CLEANS 135/95 + 16 DEADLIFTS 135/95 + 32 BURPEE OVER BAR X 2 ROUNDS

2019 OPEN PROGRAM

WARM UP

10 wallballs every 30 seconds x 5 minutes

30 min mobility

include 15 ring dips + 2 legless rope climbs x 4 rounds

METCON 1

5 p snatch 185/125 + 10 deadlift + 200m run + max chest to bar pull ups rest 3 min x 4

rest as needed

WEIGHTLIFTING

Bench Press

5x5

clean + h clean ahap x 10

Squat 5x5

sotts snatch press 5x5

db strict press 5x5

rest as needed

METCON 2

30 MU + 30 heavy dball overs + 30 clean n jerk 135/95

Margaux AlvarezComment