OCT 1ST, 2019 0PEN PROGRAM

Warmup: 100 du buy in then 25 du otm x 5 min

Mobility:

2 min banded pigeon right leg

2 min banded lizard left leg

2 min banded pigeon right leg

2 min banded lizard right leg

2 min internal rotation right arm stretch

2 min internal rotation left arm stretch

2 min straight arm overhead stretch right arm

2 min straight arm overhead stretch left arm

2 min puppy dog stretch

2 min standing straddle

Accessory:

5 strict mu (scale to MU progession on the floor if need be) + 15 evil wheels x 4 rnds nft

Metcon:

3 - 6 - 9 - 6 - 3 of power clean 185/135# + burpees over bar + c2b pull ups for time

MARGAUX 2018

1000 m row + 20 sec all out 40 sec chill pace x 6 min

one hour mobility

8 candlesticks + 8 superman hollow complex x 4 rounds

21 strict hspu + 60 ft hs walk rest 2 min 15 s hspu 4/2 in defecit 60 ft hs walk

rest as needed then 9 parallette hspu + 100ft hs walk

weightlifting

6x2 muscle snatch

ahap snatch balance

snatch from mid hang 6x2

clean from mid hang + jerk rest 1 min x 10

squat 5x5

rest as needed

metcon 1

50 cal row + 50 pull ups + 50 wallball 30/20 + 25 cal row + 25 chest to bar + 25 wallballs

rest as needed

metcon 2

15 bar muscle ups + 12 thrusters 155/115 + 150 double under + 12 thrusters 155/115 + 15 bar muscle ups

Margaux AlvarezComment