Mobility Until the Bitter End

Thursday Mar 22 2018

18.5 is being released this evening at 5pm, well 3 workouts are being released and all athletes signed up for the open have 2 hours to vote for the workout they would like to do the most. Very cool way to end the open season, well done Mr. Castro! Anyways, make sure you vote for your favorite option for 18.5 and also make sure to come and get some mobility in today. As usual tonight at 7 bells we will watch the Open workout release show and a few of us will take it on shortly after. Come and hang out if you're able, it's a good time. 
Happy Thursday!
1.) Mobility Until the Bitter End
7 minute AMRAP
Up the ladder 1, 2, 3, 4......
20m Dumbbell Farmer Carry 50/30lb
Dumbbell Burpee Deadlift 50/30lb
15 minutes Hip Mobility
7 minute cap
Air Squats
Kettlebell Swings 1.5/1pood
Double Unders 
15 minutes Quad Smash
7 minute AMRAP 
100m Row
5 Dumbbell Thrusters 50/30lb
3 Pull-ups 
15 minutes Shoulder Mobility (lats and rear)
*2.) 3 Position Snatch (hh,h,f) @ approx 70% every 2 minutes for 10 minutes 
*3.) 5 rounds
20m Overhead Walk 185/135lb
1 minute Handstand Hold
Note: freestanding hs holds are preferred if able but if not use wall 
*4.) for time:
100m Sled Push 4x45/2x45
100m Sled Pull 4x45/3x45
Note: 20m increments 
*5.) 10 Push Jerk @ approx 50% every 2 minutes for 10 minutes
Note: if you have no jerk 1rm established use c&j 1rm 
*6.) 15 minute AMRAP 
20 Sledgehammer Swings (10r/10l)
15 Weighted Hip Extension 
10 GH Raise 
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