MAY 13th - 2019 OPEN PROGRAM

WARMUP

9 burpees otm x 8 minutes

MOBILITY

3 min seated straddling (1 min right, center and left)

2 min seated single leg bent over hamstring stretch right

2 min seated single leg bent over hamstring stretch left

2 min butterfly

2 min puppy dog

1 min seal stretch

1 min downward facing dog (go to a plank then push your butt/hips in the air with feet and hands about shoulder width and legs/arms as straight as possible)

ACCESSORY

15 RING DIPS

max Strict Pull Ups

x 4 rounds NFT

METCON

500m Row + 21 chest to bar pull ups + 21 wallballs 30/20# + 500m row + 15 chest to bar pull ups + 15 wallballs + 500 m Row + 9 chest to bar pull ups + 9 wallballs

Mobility

MARGAUX 2019 ROGUE INVITATIONAL

WARMUP

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

45 min mobility

2 legless rope climbs + 10 r hyper x 4 rounds in this time

METCON 1

20/15 Cal Echo Bike + 20 chest to bar pull ups x 5 rounds

rest as needed

WEIGHTLIFTING

Snatch + H Snatch rest 1 min AHAP x 10

2 DeadLift + 1 Clean + power jerk rest as needed x 7

Squat 5x5

Weighted Chin Ups

6x3

METCON 2

60 DU + 40 WallBalls + 20 hspu + 100 ft hs walk x 2 rounds

ACCESSORY

30 ghd hip extension + 15 evil wheels +15 seated leg raises x 4 rounds