Friday-190229

***Reminder- we strongly encourage all members to come do the open workout in the evening if possible so that we will have plenty of judges and make a fun and encouraging atmosophere for everyone. There will NOT be the normal 4,5,&6 pm classes today. We will begin running heats in the evening at 420pm until we get everyone thru. Sign up for your desired heat upon arrival, warm yourself up, and be ready to go when your heat is scheduled to begin. Thanks in advance for helping us to run this as smooth as possible. Good luck to everyone!!!

Warmup:

2 Rounds- 15 cal airbike, 60 sec alternating contralateral Deadbug, 5 scapula depression and retraction, 10 calf raises with 3 sec eccentric

Then- Specific Prep:

1 set of 3 each- front squat with 3 sec pause @ bottom, clean deadlift, clean pull, muscle clean, squat clean

2 sets of 3 each- Hollow/Arch Kip, T2B

1 set of- 5 Single Unders, 5 single+1 double, 5 single+10 double

Open Wod 19.2:

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.


Mobility:

-2 min barbell quad smash

-2 min foam roll lats/t-spine