JUNE 17th - 2019 OPEN PROGRAM
REST DAY FOR OPEN
MARGAUX 2018
WARM UP
30 MIN CHILL RUN
MOBILIZE
ON HOUR
INCLUDE 2 PEGBOARD + 1 LEGLESS ROPE CLIMB
4 ROUNDS
SKILL
30/21 REPS 4/2 INCH DEFICIT STRICT HSPU REST 2 MIN
15/9 REPS 6/4 INCH DEFICIT STRICT HSPU TIME CAP 3 MIN
METCON 1
150 FT HS WALK + 30 MU + 150 HS WALK FOR TIME
STRENGTH
1) BENCHPRESS
10-8-6-4-2
2) SQUAT
20 AHAP
REST 2 MIN
10 AHAP
3) WEIGHTED PULL-UPS
6X2
METCON 2
8 PIGFLIPS 495/395 + 100FT SLED PUSH 465/325 (8 45'S/ 645'S)
+ 200 FT FARMER CARRY + 100 FT SLED PUSH + 8 PIG CLIPS
FOR TIME
ACCESSORY
1 WALL WALK + MAX HS HOLD
15 SEATED LEG RAISES
12 EVILS WHEELS
10 SINGLE LEG ALT TOES TO BAR
4 ROUNDS NFT