Workout of the Day: Sunday, 3.22.14

We are coming up on the LAST week of the Open, friends. Don’t forget!  The post-Open party (and award ceremony…) is this coming Friday night!  Save the date and come out to this potluck to celebrate all your PRs, be grateful for an opportunity to eat some things you might not have had during the Open, and to review a compilation of all your hard work by way of video!

Don’t forget, there’s Open Gym from 8-10am today as well!

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WORKOUT OF THE DAY:

 MOVEMENT PREP: Lax Ball Pec against wall, 20 raises per side. Lax Ball Upper Traps under Glute Bridge, 1 minute per side. 3 Rounds of: Prone Ts – 10 reps + 10 second hold, Prone Is – 10 reps + 10 second hold. Then 30ft. of Samson Lunge, 30ft. of Single Leg DL touches, 30 ft. of Duck Walk with arms overhead (or best that you can do).
SKILL WORK: Dumbbell Snatch
CONDITIONING:
13 minutes on the clock:
20 reps, Single Arm Dumbbell Thrusters (45/20, but use your best judgment for a “medium” load)
20 reps, Single Arm Dumbbell Thrusters (on other arm)
30 reps (alternating), Dumbbell Snatch
40 Burpees to a 6″ touch
In the remaining time, as many Chest to Bar pull-ups as possible (kipping or strict is fine, but whichever methods saves the hands is preferred.)

GYMNASTICS:

Movement Prep:

-Partner assisted thoracic extension w/ barbell (1 min)
-banded lat stretch (1 min/arm)
-inch worms 30ft
Skill #1: Toes to Rings/Bar
-focusing on hip flexion
-low volume (especially for people repeating 14.4)
Skill #2: Pistol
Skill #3: Burpee Efficiency
 
Conditioning:
7 min AMRAP
-1 burpee to 6” target
-2 pistols (alternating)
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