MARCH 30th, 2019 OPEN PROGRAM

WARM UP

7 WALLBALLS 20/14 EVERY 30 SEC X 5 MIN 

MOBILITY

2 MIN ELEVATED LAT STRETCH
2 MIN RIGHT ARM BANDED TRICEP
2 MIN RIGHT ARM BANDED LAT LIZARD
2 MIN RIGHT ARM T STRETCH
2 MIN LEFT   ARM T STRETCH
2 MIN LEFT ARM BANDED LAT STRETCH
2 MIN LEFT ARM BANDED TRICEP
2 MIN BUTTERFLY
2 MIN CHILD'S POSE

ACCESSORY

10 SEATED LEG RAISES
15 HOLLOW ROCKS
X 4 RNDS NFT (NOT FOR TIME)

METCON

400M RUN + 500 M ROW + 15 THRUSTERS 95/65 X 2 ROUNDS

Margaux 2018 under video

WARM UP

2500 m chill pace row


30 min mobility

warm up
then 300 ft hs walk for time


rest as needed
max snatch 2 attempts 90 sec rest between attempts
20 snatch 70% for time
front squat 10-8-6-4-2
rest as needed

METCON 1
104 wallballs 20/14 + 52 pull ups for time 6 min cap on 7 min 28 pistols + 15 power cleans 115/80 x 4 rounds
rest as needed

metcon 2
9 power cleans 245/170 + 18 deadlifts + 54 pull ups for time

ACCESSORY
30 ghd hip extensions + 1 min free standing hs hold + 30 sec L-sit Hold x 4 rounds

Margaux AlvarezComment