JAN 18TH - 2019 OPEN PROGRAM

Warmup: 750m row then 20 seconds all out, 40 seconds chill x 5

MOBILITY

5 MIN FOAM ROLL - TARGET CALVES, HAMSTRINGS, QUADS, GLUTES, HIPS, LATS/BACK, SHOULDERS

3 MIN SEATED STRADDLE (1 MIN LEFT, 1 MIN RIGHT, 1 MIN CENTER)

2 MIN LOW DRAGON LEFT LEG (LEAN INTO YOUR FOOT/CALVE MORE SO YOU FEEL THE STRETCH IN THE LOWER LEG MORE)

2 MIN LOW DRAGON RIGHT LEG (LEAN INTO YOUR FOOT/CALVE MORE SO YOU FEEL THE STRETCH IN THE LOWER LEG MORE)

2 MIN PIGEON STRETCH LEFT LEG

2 MIN PIGEON STRETCH RIGHT LEG

2 MIN ELEVATED LAT WITH STRAIGHT ARMS

2 MIN PUPPY DOG STRETCH

Accessory: 12 ring dips + max L sit hold x 4 rnds nft

Workout: 14 min amrap: 60 cal row + 50 t2b + 40 wall balls 2014# to 10ft target + 30 power cleans 135/95# + 20 mu (get as far as you can through the workout with the 14 min)

Margaux 2019

Warmup 500m row

Wodapoolza workouts

Margaux AlvarezComment