APRIL 27th - 2019 OPEN

last day without video- I am on an airplane back to Salt Lake from Miami from a commercial shoot for WodsandWaves. A cruise planned for January which will bring some awesome athletes on board.

I typically don't agree to anything around this time but they have been so supportive of the wine and wine clubs that I felt a quick one day trip would be ok.

I'm on my way back to Salt Lake to continue to acclimate to the 4200 feet of elevation. Thanks for your support and understanding.

WARM UP

9 WALLBALLS EVERY 30 SECONDS X 5 MINUTES 

MOBILITY

2 MIN BANDED TRICEP LEFT ARM
2 MIN BANDED INTERNAL ROTATION LEFT ARM
2 MIN BANDED LAT LIZARD LEFT
2 MIN BANDED TRICEP RIGHT ARM
2 MIN BANDED INTERNAL ROTATION RIGHT ARM
2 MIN BANDED LAT LIZARD RIGHT
2 MIN ELEVATED LAT HOLD
2 MIN FOAM ROLL
2 MIN BANDED RIGHT PIGEON
2 MIN BANDED LEFT PIGEON

ACCESSORY

3 SKIN THE CATS
MAX UNBROKEN TOES TO BAR 

X 4 RNDS NFT 

WORK OUT 

FRIDAY AMRAP
12 MIN 

12 HSPU + 12 WALLBALLS 20/14 + 15/12 CAL ROW + 12 BOX JUMPS 24/20

 

margaux 2018

1k chill row warm up 

30 min mobility

snatch warm up
3 attempt to max
1 attempt every 90 sec

120 ft hs walk unbroken count feet if you do not make it
amrap in 3 min - 

for above follow 2014 regional standards

when done subtract total walk from 360 and walk rest for time

metcon 1 

6-9-12-9-6
burpees over bar
front squat 185/135
c2b 

rest as needed 

metcon 2

with weighted vest
12 toes to bar
8 hspu
400 m true form run
x 4 rounds

rest as needed
metcon 3

15 bmu + 30 pistols + 15 p snatch 45/35 x 3 rounds

accessory

8 ring ice cream makers
5 parallette hspu
30 weighted vest ghd hip extensions
x 4 rounds

 

Margaux AlvarezComment