OCTOBER 26th - 2019 OPEN PROGRAM

WARMUP

1000m chill row

MOBILITY

3 Standing straddle (1 left, 1 center, 1 right)

2 min couch stretch right leg

2 min couch stretch left leg

2 min thread the needle right arm

2 min thread the needle left arm

2 min single arm T stretch right arm

2 min single arm T stretch left arm

2 min single leg hamstring forward fold right side

2 min single leg hamstring forward fold left side

1 min elevated lat with bent arms

ACCESSORY

accumulate 30 second hold on rings or stationary dip

max strict pull ups

4 rnds nft

MEETCON

9 mim amrap of 3 power snatch 185/125# + 6 burpee bj 30/24#

MARGAUX 2019 GAMES PREP

1250m chill row then 20 sec all out 40sec chill x 5 min document total meters rowed

30 min mobility

work press to hs + 8 candlesticks + 7 superman/hollow complex

30 muscle ups + 60 wallballs 30/20 + 15 muscle ups +30 wallballs

rest as needed

2 power snatch + 20 ft hs walk on the minute x 10 minute

running clock even 2 power clean odd 18/12 assault bike 16 min total

rack jerk 10x 2 ahap

db strict press 5x5

weighted pull ups 6x3

squat 20 ahap rest as needed squat 10

rest as needed

metcon 2

100 pull ups + 80 kbs 54/35 + 60 toes to bar + 40 hspu + 20 power cleans 155/115

Margaux AlvarezComment