The 2019 Open begins this week! In preparation for the Open, our typical programming cycle will be modified slightly in order to prepare our bodies and minds for the next 5 weeks of competition. Every Thursday, I will program an active recovery WOD to help keep blood flowing while resting and mobilizing your muscles. Good luck, trust in your training and have fun!!
WARMUP:
6 Min AMRAP
10 Shuttle Runs
10 PVC Pass Throughs
10 Russian Baby Makers w/ PVC Pipe
10 PVC Around the Worlds
Then…Burgener Warm Up (Clean):
Dip
Dip + Drive
Dip + Drive + High Pull
Muscle Clean
Front Squat
Power Clean
Squat Clean
SKILL/STRENGTH:
EMOM x 10
1 Hang Power Snatch + 1 Squat Snatch
WOD:
Performance Sport
21-15-9
Lungesters (1 Reverse Lunge + 1 Reverse Lunge + 1 Thruster) (95/65)
Chest-To-Bar Pull-Up
Functional Athlete
21-15-9
Lungesters (1 Reverse Lunge + 1 Reverse Lunge + 1 Thruster) (75/55)
Pull-Up or Ring Row
