MARCH 11th - 2019 OPEN PROGRAM

WARMUP

1000m row then 20 seconds all out, 40 seconds chill x 3 min

MOBILITY

2 min banded lat/lizard stretch right arm

2 min banded bent arm tricep stretch right arm

2 min banded lat/lizard stretch left arm

2 min banded bent arm tricep stretch left arm

2 min banded elevated pigeon right leg

2 min banded lizard right leg

2 min banded elevated pigeon left leg

2 min banded lizard left leg

2 min butterfly

2 Min elevated lat stretch

ACCESSORY

1 min max handstand+ 6 strict false grip ring pullups x 4 rnds nft

METCON

15/12 cal row + 15 front squats 135/95 + 10 bar facing burpees + 10 c2b pu, rest 2 min x 4 rounds 

MARGAUX ROGUE INVITATIONAL 2019

WARM UP

1750m row into 20 sec all out 40 sec chill pace x 5 min

30 min mobility

150 ft hs walk rest 1 min 100 ft hs walk for time

METCON 1

25 ghd sit ups + 15 chest to bar pull ups + 10 db thruster 50/35 x 3 rounds

rest as needed

WEIGHTLIFTING

snatch 6x2

snatch sotts grip press 5x5

power clean 6x 2 ahap

strict db press 5x5 each arm

rest as needed

METCON 2

15 muscle ups + 12 power cleans 225/155 + 9 muscle ups + 6 power cleans + 3 muscle ups for time

rest as needed

ACCESSORY

15 seated leg raises + 15 evil wheels + 15 v ups x 3 rounds x 4 rounds

Margaux AlvarezComment