Wednesday 3/1/16
2016 OPEN Announcements!
16.2
- Same as last week, The Heat & Judging Schedules will be posted Thursday Evening by 10pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG).
- There will be no regular Saturday classes during the OPEN.
- Any registered athlete not able to attend Saturday must email by Wednesday 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!
Performance
A. Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps
*Add weight every set.
B. Complete as many rounds and repetitions as possible in 14 minutes of:
RX
60 Calories of Rowing
50 Toes to Bar
40 Wall Ball Shots (20 lbs to a 10′ Target/14 lbs to a 9′ Target)
30 Power Cleans (135/95 lbs)
20 Muscle-Ups
Scaled
60 Calories of Rowing
50 Toes to Bar or Hanging Knee Raises (Knees above hips)
40 Wall Ball Shots (20 lbs to a 9′ Target/10 lbs to a 9′ Target)
30 Power Cleans (115/65 lbs)
20 Pull-Ups or Jumping Pull-Ups
Competition
Wod will be posted at gym