MARCH 23rd - 2019 OPEN PROGRAM

2019 OPEN PROGRAM

WARMUP

1000m chill row

MOBILITY

3 Standing straddle (1 left, 1 center, 1 right)

2 min couch stretch right leg

2 min couch stretch left leg

2 min thread the needle right arm

2 min thread the needle left arm

2 min single arm T stretch right arm

2 min single arm T stretch left arm

2 min single leg hamstring forward fold right side

2 min single leg hamstring forward fold left side

1 min elevated lat with bent arms

ACCESSORY

accumulate 1 MIN either free-standing hs or wall hs hold

max strict pull-ups

METCON

21-15-9-15-21

cal row

burpee over row

deadlift 155/115

WARM UP

2500m chill pace row

mobility 30 min

WEIGHTLIFTING

snatch to max take 70% + 20 for time

clean n jerk to max then 20 cleans for time 70%

rest as needed

front squat 10x1 ahap with 2 sec pause at bottom

INTERVAL METCON

4 min on 2 min rest x 4 rounds of 15 wallballs 20/14 + 12 c2b + 9 hspu + 2 185/135 p snatch

rest as needed

200m farmer carry db 50/35 + 20 alternating db snatch 50/35 + 200m farmer carry + 20 alternating db power cleans

rest as needed

METCON 2

100 double under + 15 axle bar deadlift + 7 axle bar 135/95 + 30 heavy dball overs + 7 axle bar + 15 deadlift + 100 double unders for time

Margaux AlvarezComment