Friday – 3/22/2019

Don’t forget to RSVP for the Post Open Potluck on Saturday.
We will start the celebrations after the final heat.
Sign-Up on private facebook page “DTC Beyond the Box”

The Workout for Friday is:

WARM-UP
(Primer)
3 Minute Machine
*Increasing intensity

(Mobility)
15 Ballistic Leg Swings
*Each direction
15 Rocking Straddle Stretches

(Specific)
2 Rounds
-10 Stiff Leg, wide, KB Deadlifts
-10 Hindu Push-Ups
-10 Hollow Rocks

STRENGTH
Option A:
Sumo Deadlift
5 x 2 (dead stop)

Option B:
Strict Press
5 x 2 (dead stop)

“METCON”
4 Rounds for QUALITY
-100m Carry
-50 Double-Unders
-10 Turkish Get-Ups (50/35)
Time Cap = 20 minutes
*On rounds 1 & 3, perform a 100m Farmer Carry
*On rounds 2 & 4, perform a 100m Double Front Rack Carry

EXTRA CREDIT
[19.5 Practice]
EMOM x 10
Odd – 6 Thrusters
Even – 6 C2B Pull-Ups
*This should be easy and relaxed. We are just greasing the gears to get ready for 19.5.

[Post. Chain]
Extension Hold on GHD
4 x 1 minute

[Conditioning/Active Recovery]
Rowing
6 Rounds
-1:40 ON @ moderate pace
-:20 OFF
Rest 3 minutes
6 Rounds
-:20 ON @ all out
-1:40 @ recovery pace
*This section here can be done rowing or any other machine. Use this as active recovery for the Open workout. Feel free to shorten the sprint time down if you feel it will be too demanding on the legs.