Wednesday – 2/28/18

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. This will vary each week based off the workout released!
• Anyone that needs to make this up on a day other than Saturday please coordinate with friends or others that also have to make it up so you can judge each other. 
• 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. If you do not email me by this time, you cannot reschedule.
• I will also need an email from any judges that are unable to judge each week!
• If you have a preference of what time you need to workout that morning email me by Wednesday of that week. 

Judges

• We could always use more volunteers for judging!
• 1-2 heats is all that is asked of you for the weeks that you can help out.
• All that we ask of the judges is to be ready when your heat is called and to uphold the integrity of the standards of each workout.
• PLEASE EMAIL ME AT IF YOU ARE A JUDGE OR WOULD LIKE TO BE A JUDGE!

Warm-up
2 sets:
Band pull-aparts x 10
Banded pass throughs x 10
Iron cross gd morning w/ bands x 10
Banded overhead squat x 10
+
2 sets:
1-arm DB kneel to stand x 5/leg (Db is in overhead position)
Standing 1-arm bottoms up KB Press x 5/arm
Death March with Db’s x 3/leg

Workout
A1. Death March w/ 4sec descent; 8/leg x 4 sets, rest 45sec
A2. Goblet Squat @3211; 8(heavy reps) x 4 sets, rest 45sec
A3. Bottom’s Up Kettlebell Carry; 50’/arm x 4 sets, rest 45sec

B. AMRAP in 12 minutes of:
12 Alternating DB Snatch (50/35)
12 Alternating Reverse Lunges with Dumbbell OH (switch arms after 6 reps)
12 Burpees
*Same DB for all movements