MONDAY

The 2019 Open is over! Great job to everyone who participated for the last 5 weeks. The workouts were tough as usual, but you all showed up and got through it week after week. There were a lot of “firsts.” The first time participating in the Open, first bar muscle ups, first strict handstand push up and first Chest to bar pull ups. Props to you all, and thank you to everyone who took the time out to come in and judge. Let’s get back to regular programming. 

I am going to put an album together for all five weeks with all the great pics you all took while I was busy judging and post them on Facebook.

STRENGTH:

Superset 4 – 5 Sets

Back rack lunge

8 reps each leg

** Foot should be elevated on a 45# plate behind you

Single leg deadlift

8 reps each leg

Be sure to keep your front foot out so you feel this in your glute and not your back

METCON:

OPEN/PERFORMANCE

Amrap 15 min:

21 wall balls 20#/14#

15/12 cal row

9 deficit deadlifts 225/155

***Standing on a 45# plate

FITNESS

Amrap 15 min:

21 wall balls 14#/12#

15/12 cal row

9 deficit deadlifts 155/105