APRIL 14TH, 2019 OPEN PROGRAM

WARM UP 

1k CHILL ROW

MOBILITY
2 MIN BANDED LAT LIZARD LEFT
2 MIN BANDED LAT LIZARD RIGHT
2 MIN BANDED SHOULDER JOINT RIGHT
2 MIN BANDED SHOULDER WITH BENT ARM
2 MIN BANDED SHOULDER JOINT LEFT
2 MIN BANDED SHOULDER WITH BENT ARM
2 MIN ELEVATED PIGEON RIGHT
2 MIN ELEVATED PIGEON LEFT
3 MIN SEATED STRADDLE
  1 MIN CENTER
  1 MIN RIGHT
  1 MIN LEFT


ACCESSORY

MAX DISTANCE HS WALK REST 2 MIN X 4

WORK OUT

20 CHEST TO BAR PULL UPS + 500M ROW + 20 THRUSTERS 45/35 X 2 RNDS FOR TIME

 

MARGAUX 2018

30 min chill run
30 min mobility
15 rope climbs + 30 p snatch 75/55 + 10 rope climbs + 20 p snatch + 5 rope climbs + 10 p snatch
rest as needed
circus hs walks 60 ft rest 2 min x5
rest as needed
"3 rounds
21 pistols
15 hspu
9 ohs 185/125"
rest 3 min
"3 rounds
21 db single arm ohs
15 toes to bar
9 bmu
"
"accessory
30 ghd hip extension
wall walk + hs hold
10 weighted vest strict hspu x 4 rounds"

 

 

Margaux AlvarezComment