January 4 2021

New Cycle Starts today. OPEN PREP!!! WAHOOOOOOO. New style of open this year. Starts in March. Gonna be fun. Hopeful we are back in the gym soon. This open Prep Cycle has a good strength segment with it. The Metcons will be Pretty Saucy! Enjoy and Have fun.

Warm Up:

WOD:

Strength: This should go pretty quick. Make sure and keep the Form spot on

Barbell Crew ( Remember all of your weights this week as we will build on these weights) (Start around 70%)

Back Squat 3x5

Strict Press 3x5

Power Cleans 5x3

Minimal Weight/BackPack Crew

15 Min OTM

1 - 10 Goblet Lunges

2- 5 Strict Press

3- 5 DB/MB/BackPack Power Cleans or 10 KB Swings

Bodyweight Crew

15 Min OTM

1 - Bulgarian Split Squats (5 each leg)

2- 5 Hand Stand Push Ups or Pike Push Ups

3- 5 Box Jumps (find something to jump on)

METCON:

21/15/9

Burpees

CTB Pull Ups/Pull Ups/Bent Over Rows/ Towel Rows