Thursday, March 21

March 21, 2019

 

Open 19.5 announcement tonight.

Below, you will find an optional "Pre-Game" activation. If you are an athlete that feels "rusty" in a sense after a full rest day, moving today in such an active recovery fashion can restore mobility and assist us with performing at our best tomorrow. If not, we recommend full rest. No right or wrong approach here - go with what is natural.

ACTIVATION
Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

 

Metcon (Weight)

Strength Stamina

Alternating "On the Minute" x 12 (6 Rounds):
5 Bench Press Repetitions
5 "Touch and Go" Power Cleans

Score Heaviest Combined weight in the same round. Open athletes go light!

 

Thruster (EMOM x 6)

6 sets of 3
Building up to a moderately heavy set of 3. Open athletes should do "light" loads and refine technique.

 

Metcon (Time)

Partner WOD
For Time:
100 Air Squats
80 Situps
60 Kettle Bell Swings 50/35
40 Box Jump Overs 24/20
20 Burpees

*only one partner can work at a time

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