The Open is finally up for registration! You guys are all ready, and you're all making it to the Games. I know it! You guys are all the Fittest on Earth in my book. Here's today's workout to prove it.
GYM PROGRAM
Warm-up
Row 500m
100 Single Unders
2 Rounds
10 Mountain Climbers
10 Dislocates
10 Jumping Lunges
10 Thrusters (45/35)
Mobility
Roll Lats - 1min/side
Shoulder Mash - 1min/side
Skill/Strength
EMOM for 7min
3 Strict HSPU
6 Barbell Rows (135/95)
WOD
For time
Buy-in: 1000m Row
Then…
3 Rounds
10 T2B
15 Wall Balls (20/14)
20 Dumbbell Snatches (65/45)
Then…
Cash-out: 100 DU
20:00 cap
SMOLOV PROGRAM
Warm-up
Row 500m
100 Single Unders
2 Rounds
10 Mountain Climbers
10 Dislocates
10 Jumping Lunges
10 Thrusters (45/35)
Mobility
Roll Lats - 1min/side
Shoulder Mash - 1min/side
Skill/Strength
EMOM for 7min
3 Strict HSPU
6 Barbell Rows (135/95)
WOD
For time
Buy-in: 1000m Row
Then…
3 Rounds
10 T2B
15 Wall Balls (20/14)
20 Dumbbell Snatches (65/45)
Then…
Cash-out: 100 DU
20:00 cap
Squat Cycle
Off
Do work!
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