SATURDAY, FEBRUARY 16TH 2019

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Ryan Barlow | February 15, 2019 | no comments |

Gang, this will be our final Team Metcon for a bit. For the next five weeks, we will be moving the 9:00AM Skills & Strength WOD to this time slot and using the 9:00-11:00AM slot the do the Open workouts. As always, I HIGHLY recommend participating in the Open regardless of skill level. It is fun and very satisfying 🙂

7:30AM PARTNER METCON

With a partner…

AMRAP 12:
5 Pull-Ups
5 Deadlifts (185/125)
5/4 Calories (Rower/Assault Bike/Ski Erg)

Rest 3 min.

AMRAP 18:
200m Run (12/10 cal AB)
10 Box Jumps (24/20)
10 Wall Balls (20/14)

For both pieces today, you and your partner will switch off only after completing the entire round of work. Your score will be your total # of completed rounds.

8:30AM MOBILITY/RECOVERY SESSION

Target areas: Lower Back and Glutes

9:00AM STRENGTH & SKILL WOD

A) Toes-To-Bar Strength Prep:

Complete 5 Rounds of the Following (20min Window)
10 Hollow Body Rocks
10 Superman Pulses
5 V-Ups
5 DB Pullovers (moderate/heavy)
10 Tic-Tocs
20sec hollow hold on the bar

B) Midline Conditioning

21-15-9
Toes-To-Bar
DB Russian Twists (45/30)

60sec plank between rounds (hands)

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