OPEN PREP 2018-19

OPEN 2019 WEEK 2  

Dear Members, 

due to Building Maintenance on Tuesday (and possible Wednesday) we will not be able to use the bigger of our two Training areas.

Therefore, some classes have been cancelled or renamed as you can see on Teamup.

Access to the changing areas will be possible, however the Workout will largely be outdoors. Please dress accordingly!

Thank you for your patience!

 

Monday, 25/2

Lift I: Front Squat - E2MOM x10

  •  7 Reps @ 50-70% 

Lift II: Push Press - E2MOM x10

  • 7 Reps @ 50-70%

Lift III: Sumo Deadlift - E2MOM x10

  • 7 Reps @ 50-70%

Post WOD: For Quality

  • 100 Russian Twists
  • 100 Situps

Tuesday, 26/2  

WOD: "Jerry" - For Time

  • 1 Mile Run
  • 2k Row
  • 1 Mile Run 

WOD Option B: "Competition Jerry" - For Time

  • 1 Mile Run
  • 2 Mile Bike / 2k Ski Erg
  • 1 Mile Run
  • 2k Row
  • 1 Mile Run

Wednesday, 27/2  

Gym: Muscle Up Drills (suitable for every Level)

Acc.: EMOM x10

  1. Fitness: 20 Sec. Assigned BMU Drill (Take Rest Minutes if needed)
  2. Competition: 1-3 BMU (No more than one Rest Minute!)

WOD: 3 RFT

  • 30 Medball Cleans
  • 20 Single Arm DB / KB Clean & Jerk
  • 10 Strict Pullups

Weightlifting: Snatch


Gymnastics: Pullup / T2B - Week 4/4


Thursday, 28/2 

Acc.: 5 RFQ

  • 20 Hollow Rocks
  • 20 Arch Rocks
  • 20 Shoot Throughs
  • 10 Suitcase Lunges
  • 10 Cross Lunges
  • 10 Good Mornings

WOD: Team of 2 - AMRAP 7

  • Alternating Burpees

Friday, 1/3

Open WOD 19.2

TBA


Saturday, 2/3

TEAM WOD SATURDAY

Team of 2 - For Time

  • 100 m Buddy Carry
  • 20 Deadlifts (100 / 70)
  • 200 m Buddy Carry
  • 20 Power Cleans (90 / 60)
  • 300 m Buddy Carry
  • 20 Front Squats (80 / 50)
  • 400 m Buddy Carry
  • 20 Push Press (70 / 40)
  • 500 m Buddy Carry 

Sunday, 3/3

CLOSED!