Thursday 3/10/16

2016 OPEN Announcements!

16.3

– 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.

 

Performance

*If you are competing in the OPEN on Saturday and you worked out Monday through Wednesday it is ideal that you take Thursday off and come in Friday to do the 16.3 practice workout. If you are rescheduling for Friday I would also advise you to take Thursday off.

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. Every 4 minutes, for 20 minutes (5 sets) for times:

Row 300/250 Meters

20 Walking Lunges with Db’s or KB’s

 

Competition

Wod will be posted at gym