Thursday – 3/15/18
2018 Calibrated-End-Of-Open-Party!!!
– March 24th 6pm-10pm @ Calibrated
– Time for the best party of the year!
– Potluck style food & drink. Bring family, friends, kids!
– Let’s unwind and celebrate making it through the Open!
– There will be a sign up sheet on front desk for the Potluck!
2018 OPEN Announcements!
– Anyone that is NOT planning on doing 18.4 this Saturday please email by Wednesday evening of this week.
– And yes, we are still accepting judges :)
Warm-up
Foam Roll before class!
+
Butt Kicks x 50’
High knee Pillar Skips x 50’
Straight leg pillar Skips x 50’
Straight leg and arm bear crawl x 50’ Forward and Backward
Forearm Smash x 30sec
Forearm stretch x 30 sec each side
Banded Front Rack Stretch x 30-60sec
+
2 sets:
Russian Step Ups x 6-8/leg
Heavy MB Bear hug Carry x 50’
Quadruped Torso Rotations x 10/side
Workout
A. Pause Front Squat
* Build to a Heavy Single in 20min
B. Every 3min for 15min (5sets):
300/250 Meter Row
9 Unbroken Thrusters (95/65) (55lb/35lb)
*Choose a sustainable meter on Row and rep count on Thruster
C. 1 set not for time:
Banded Face pulls x 50 reps
Banded Pull-aparts x 50 reps