Thursday – 3/22/18
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 18.5 this Saturday please email by 7pm tonight! (Thursday).
– And yes, we are still accepting judges ????
Warm-up
Turkish Get-Ups – 10/arm
+
3 sets:
5 push-ups
5/side Torso rotations
10 band pull-aparts
Falling start – 30’
Workout
A. This workout can be done in teams of two where P1 performs an entire round while P2 rests…then vice versa. Or can be performed by one self, as….
Every 4-5 minutes, for (4 sets):
15/9 Calories of Assault Bike
9 Burpees
15/9 Calories of Assault Bike
*Record fastest and slowest times
*Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 15/9…you’re finished when you hit 30/18 calories.
B1. GHD Hip Extension with Overhead “Y” @2113; 8 reps x 3 sets, rest 60sec
B2. Ab-Wheel Rollouts; 6 reps x 3 sets, rest 60sec
B3. Tall Kneeling Palloff Press; 10 reps x 3 sets, rest 60sec
Optional
Banded lying leg curls – 100 reps