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1.13.17 “OPEN Prep 17.1”

January 12, 2017

FITNESS & LIFESTYLE
WARMUP:
Pullup Practice and Butterfly Progression Drills

This is the best way to teach the butterfly and build strength in the upper body before flinging around on the bar without good technique. DO NOT teach the bicycle or leg motion first. Always start with the upper body circles and stay with just the circles until you feel strong enough to progress to the next stage of the movement.

 

METCON
“Open Prep WOD 17.1”
27-21-15-9
Thrusters (95,65)
Pullups

L2-(75,55)
L1(55,35)

17 Minute Cap-You should scale appropriately to beat this cap.

 

 

SPORT & COMPETITION
A.STRENGTH
Every :90sec for 7 sets
Work up to a 3 Rep Max Thruster off the ground
– men add 20# per round women add 10-15# per round.

B.METCON
“Open Prep WOD 17.1”
27-21-15-9
Thrusters (95,65)
Pullups

C.ENDURANCE
20 Rounds
300m Row with :30 rest
Try and maintain a pace at the beginning that you can maintain at the end. Keep splits within 2secs.

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