190222 - OPEN 19.1 & Prep WOD

There will be THREE different programs running today!
Pick YOUR category and get your booty to the gym! (Which is hopefully sore from yesterday…booty gainz!)


PROGRAM #1) You ARE NOT signed up for “The Open” so the class will run as normal but the workout will be 19.1. Get some!

PROGRAM #2) You ARE signed up for “The Open” so there will be a preparation/mobilization workout for you to help getcha ready for Saturday morning!!!

PROGRAM #3) You ARE signed up for “The Open” but you absolutely CAN’T be there on Saturday so you are actually doing the workout with a judge today! Please let us know in advance if this is you!

IMG_9590.JPG

PROGRAM #1 :
Warm-Up - w/ a partner (2 Rounds)
Partner 1 = 9 Easy Cal. Row
Partner 2 =
5 Light Goblet Squats
5 Light Kb Single Arm Press (Each Side)

Mobilize - Side Hip
T Spine Peanut Roll

Coach Prep - Review Rowing form
(BIG PULLS & LOTS OF BREATHING!)
Review Wallball form
(BOUNCE OUT OF THEM HAMMIES!)

WOD - Open 19.1
AMRAP 15:
19 Wallballs
19 Cal. Row


PROGRAM #2 :
Warm Up -
w/ a partner (2 Rounds)
Partner 1 = 9 Easy Cal. Row
Partner 2 =
5 Light Goblet Squats
5 Light Kb Press (Each Side)

Mobilize - 1 full minute of each
Side Hip / External Side Hip
Weighted Frog Stretch
Keg Drill on Med Ball with heavy KB Overhead
Calf and Forearm Smash on KB Handle

Prep WOD -
3 Rounds NFT
20 Very Light Wallballs Unbroken
(Focus on full depth squat and precise aim)
10 Very Light KB Sumo Deadlift High Pulls
(Focus on legs first then pull)


PROGRAM #3:
Warm-Up -
w/ a partner (2 Rounds)
Partner 1 = 9 Easy Cal. Row
Partner 2 =
5 Light Goblet Squats
5 Light Kb Single Arm Press (Each Side)

Mobilize - Side Hip
T Spine Peanut Roll

Coach Prep - Review Standards of movement and scaling options

WOD - Open 19.1
AMRAP 15:
19 Wallballs
19 Cal. Row