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Wednesday 150318

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Two more weeks of Open workouts left. What are you hoping for?
We had to push "pause" on our Bring-a-Friend days during the Open, but our next one will be on Saturday, April 4. Tell your friends to mark their calendar!
SWU C - 3 rounds not for time (10 min cap)

L-handstand, 10 alt'g
Hollow/arch roll, 3 sec pause in each position, 2x each direction (8 total)
Wall balls, 8-10 reps, focus on perfect form - knees out, vertical torso

Fitness

A. 3-position clean (mid-thigh, below knee, floor) + 1 jerk, 6 sets, 2:30 clock
+
80' prowler push, AFAP - 40' low handles down, 40' high handles back
6 sets, each on 2:30 clock
Men, prowler + 50lb
Women, prowler only

Notes:
- mechanics over load on clean & jerk drill
- it's about 40' between the black pillars, those will be are down and back points
- should take 15-25 seconds to do one trip (down-back) leaving you 2:00-2:15 recovery
- will put up to 4 people per prowler if needed
- walk around while recovering

Performance

A. 3-position clean (floor, below knee, mid-thigh) + 1 jerk, 6 sets, build to AHAP, 2:30 clock
+
80' prowler push, AFAP - 40' low handles down, 40' high handles back
6 sets, each on 2:30 clock
Men, prowler + 90lb
Women, prowler + 50lb

Notes:
- see Fitness

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