NOV 16TH - 2019 OPEN PROGRAM

Friday

Warmup: 1250m chill row

Mobility:

3 min standing straddle

2 min couch stretch right leg

2 min couch stretch left leg

2 min elevated lat with bent arms

2 min child’s pose

2 min dragon right leg

2 min dragon left leg

2 min single arm T stretch right arm

2 min single arm T stretch left arm

1 min bar hang/hold (broken up or unbroken)

Accessory: 10 db bench press 50/35# + max strict pull ups x 4 rnds nft

Workout: 7 front squats 185/135# (from floor) + 14 burpees over the bar + 7 muscle ups x 3 rnds for time

10 min chill run

20 sec all out 40 sec relax pace x 5 minutes

30 min mobility

include 10 ghr + 10 reverse hyper x 4 roounds

metcon 1

50 db thrusters 50/35 for time + 40 toes to bar + 30 db p cleans + 20 bmu + 10 toes to bar

rest as needed

weightlifting

power snatch ahap

6x2

power clean ahap

6x2

squat

20 ahap rest as needed

10 ahap

rest as needed

Track Work

400m run + max mu rest as needed x3

800m run + max mu

Margaux AlvarezComment