FRI18OCT2019 – OPEN Workout 20.2

Normal Schedule this Friday. Friday Night Lights will resume next week for 20.3!

WOD

Primer
2 Rounds:
20 sec Squat Hold with small bounce
8 Banded Face Pulls + Press
10 Mountain Climbers w/ quick pause each rep

THU17OCT2019

WOD

Mobility
LX T-Spine
BB Forearm Smash
BB Trap Smash

Primer
2 Rounds
20sec Pallof Press Hold (mid squat)
10ea/side SL Hip Thruster
10 Alt FR BB Reverse Lunge

Conditioning
Every 4 Minutes, for 5 Rounds
6 UB Hang Power Clean, heavy
12 Burpees
100M Sprint

*record time for each round, use any extra time to rest
**heavy but UB hang PC, adjust weight as needed throughout

WED16OCT2019

WOD

Primer
2 Rounds
20s PVC T-Spine Stretch https://bit.ly/2MLFfGG
10 Squat Press Out https://bit.ly/2VK8TjG
10 – 9090 Y’s https://bit.ly/2VOhOAS

Strength
4 sets:
8 DB Presses
8 Horizontal Ring Row

Conditioning
For time, 18-12-6 of:
Overhead Squats (95/65)
C2B Pullups

TUE15OCT2019

WOD

Primer
2 Rounds
10ea/side Glute/Adductor Bridge https://bit.ly/2McE2JC
10 Dive Bomber Pushups https://bit.ly/2kurFxr
10 Pendlay Rows

Strength
Deadlift: 6 sets of 3 building, NOT T&G, lower every lift to floor

Conditioning
6 Rounds for Time:
7 DBall Cleans (80/50)
30 Double Unders
15/12 Cal Bike or Row

*Alt between bike and row

Extra

3 sets:
10 strict Chinups
10 Cal Ski Erg, AFAP

MON14OCT2019

WOD

Primer
2 Rounds
10 Hollow Band Pulludown https://youtu.be/h_4O5ZqynhA
10 Prison Squat Flex/Ext https://youtu.be/Wlpds4meE8M?t=83
6 OH Walking Lunges w/ PVC or Light Bar locked out

Conditioning
AMRAP in 9 Min:
12 Toes-to-Bar
12 Thrusters (95/65)

Rest 2 Minutes, then for time:
800M Run

SAT12OCT2019

WOD

Primer
2 Rounds:
30 sec e/side Couch Stretch
50ft 90/90 DB Waiters Walk
10 Bent Over Reverse Fly
30 sec Squat Hold

Conditioning
In teams of 2, AMRAP in 18 minutes:
15 Strict Pullups/Chinups
25 Wallballs
35 Renegade Rows (50/35)
45 Cal Row