MARCH 13TH - 2019 OPEN PROGRAM

WARM UP

100 du then 20 seconds all out, 40 chill x 4 min

MOBILITY

3 min seated straddle

1 min bar hang

2 min lizard right

2 min lizard left

2 min pigeon right

2 min pigeon left

2 min child's pose with bent arms

2 min elevated lat

2 min couch right

2 min couch left

ACCESSORY

accumulate 45 sec Lsit.+ wall walk plus max HS hold x 4 rnds

METCON

6 DL 275/225# + 12 wallballs 20/14# x 5 rnds

MARGAUX 2019 ROGUE INVITATIONAL PREP

WARM UP

30 min bike then 20 sec all out 40 sec chill pace x 5

45 min mobility

10 ghr + 10 r hypeer x 4 rounds

METCON 1

22 toes to bar + 33 cal row + 11 thrusters 135/95 x 2 rounds

rest as needed

WEIGHTLIFTING

P Snatch

10-8-6-4-2"

p clean

6x3 unbroken rest as needed "

10 ohs + 60ft hs walk x 3 rounds rest as needed between sets

bench press 5x5

Margaux AlvarezComment