We’re up to 60+ registered for the Open! Is the Open for you? Yes!
Make sure you get signed up this week to be included in the Vintage Open draft happening this Saturday! Past participants will remain on their team by default unless they want to change teams and declare as a free agent. Email me if you want to become a free agent this year. Past participants still need to be registered on the Games website prior to the draft so we can keep the team rosters balanced!
The 2018 Vintage Open draft is on Saturday, February 17th.
If this is your first Vintage Open, you’re automatically a free agent. Please complete the attached form to help our captains get to know you before the draft!
Past Vintage Open participants can declare as a free agent by completing this form.
Free agents will be available for team captains to draft onto their teams.
https://goo.gl/forms/wIXlDGKtVQtclJAC2
Saturday, February 17 @ 12:00PM- Lola (Yale & 11th)
https://www.facebook.com/events/1020705934734733/
20 Alternating High Kicks
10 Single Leg Kettlebell Deadlifts/side
5 Inch Worms
For time
5 Sled Push (135/45)
15 Burpees
25 Kettlebell Swings
Run 600m
25 Kettlebell Swings
15 Burpees
5 Sled Push (135/45)
:30 Wall Sit
:30 Bicycle Kicks
:30 Scissor Kicks
:30 Wall Sit
Cycle 4 – Week 4 – Day 3
2 Rounds
10 PVC Pass Through
50 Plate Jumps
HSPU Technique Work
then
EMOM 5:00
Pick and # of HSPU and work on meeting the open standard. Keep the sets small, clean and repeatable
Video on HSPU efficiency
Five 6:00 Rounds
30 Wallballs 20/14lbs
15 HSPU
Max Calories on Rower or Bike or Ski Erg in remaining time
No Rest
On earlier rounds you should have 2+ minutes on the machine, and later rounds 1+ minutes.
Score is calories on Row/Bike/Ski
Beginner: 21 Wall Balls 14/10#; 4 Wall Walks or 4x Kick Up HS and :10 Hold
Intermediate: 25 Wall Balls; 7-10 HSPU and/or reduced ROM
Advanced: Rx
Competitor: 40 Wall Balls; 20 HSPU
3 Sets of Max Rep Unbroken Thrusters 95/65lbs
Rest 3:00
No Comments to "WOD – Wednesday, February 14, 2018"