SEPT 7th - 2019 OPEN PROGRAM

WARM UP 

9 WALLBALLS EVERY 30 SEC X 5 MIN - 20/14 

MOBILITY

2 MIN BANDED TRICEP RIGHT
2 MIN BANDED INTERNAL ROTATION RIGHT ARM
2 MIN BANDED SHOULDER JOINT RIGHT ARM
2 MIN BANDED TRICEP RIGHT
2 MIN BANDED INTERNAL ROTATION LEFT ARM
2 MIN BANDED SHOULDER JOINT LEFT ARM. 
3 MIN SEATED STRADDLE
  1 MIN CENTER
  1 MIN LEFT
  1 MIN RIGHT
1 MIN ELEVATED LAT
2 MIN PIGEON RIGHT
2 MIN PIGEON LEFT

ACCESSORY

MAX STRICT FALSE GRIP RING PULL UPS
1 WALL WALK + MAX HS HOLD

METCON 

8 THRUSTER 135/95 + 16 C2B + 24 CAL ROW + 36 DU X 4 ROUNDS 

2019 MARGAUX GAMES PREP

20 min run into 20 sec all out pace 40 sec chill pace x 5min record total distance

one hour mobiity 


weightlifting
p snatch to max
take 70% and do 2 p snatch + 5/3 s hspu x 10 minutes
p clean to max
2 p clean + 2 strict mu on the minute x 10
strict press 5x5 

metcon 1
25 bar mu + 100ft hs walk + 50 toes to bar + 100ft hs walk + 50 pull ups + 100ft hs walk
metcon 2 

100 double under + 50 burpees + 25 cal row + 12 clean n jerk 225/155 + 6 thrusters for time 

Margaux AlvarezComment