Tuesday – 3/6/18

2018 OPEN Announcements!

• The Heat & Judging Schedules will be posted this Thursday Evening by 11pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG).
• Heat Times will be from 9:00am – 12:00pm every Saturday. This will vary each week based off the workout released!
• There will be NO regular Saturday classes during the 5 weeks of the OPEN.
• Any registered athlete not able to attend the upcoming Saturday must email by Wednesday evening of each week to reschedule. If you do not email me by this time, you cannot reschedule.
• Don’t forget to post all scores by Monday at 8pm!

 

Warm-up (15min)
Hip Cross-Over x 10
Rollover to V-sit x 10
Lateral Lunge x 10
Forward Lunge x 10
Leg swings (front-to-back and side-to-side) x 10 each
+
2 sets:
Russian Step Up
Single Leg RDL w/ KB x 5/leg
+
Deadlift build to 80% of 1RM

Workout
A. Every 90sec, for 12min (8 sets):
Deadlift x 2 reps @ 80% of 1-RM Deadlift

B. Every 90sec, for 18min (4 sets):
Station 1 – Banded Leg Curls x 20 reps @ 1010
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Reverse grip BB Row x 6-8 reps @ 2111

C. For time:
1mile Assault Bike test