Tuesday 2/23/16

2016 OPEN Announcements!

• Heat & Judging Schedules will be posted every Thursday Evening by 10pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG).
• Every Saturday we will have heats scheduled from 9am-11:45am. There will be no regular Saturday classes during the OPEN.
• Any registered athlete not able to attend Saturday must email by the Wednesday of each week. Do to the amount of people we have registered it is extremely important that you email me each week by Wednesday if you will NOT be there to participate.
• I will also need an email from any judges that are unable to judge the following week!

 

Performance

A1. Strict Shoulder Press; 6-8 reps x 4 sets, rest 45sec

A2. 10 Glute Bridge + 8/leg Single Leg Glute Bridge (both movements from bench) x 4 sets, rest 45sec

A3. Ring Rows @2111; 8-10 reps x 4 sets, rest 45sec

A4. Plank from Elbows; 45 seconds x 4 sets, rest 45sec

 

B. AMRAP in 7 minutes of:

7 L-Seated Dumbbell Press or HSPU’s

7 Dips

7 Burpees

 

Competition

Wod will be posted at gym