Tuesday – 2/27/18
2018 OPEN Announcements!
- The Heat & Judging Schedules will be posted this Thursday Evening by 11pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG).
- Heat Times will be from 9:00am – 12:00pm. This will vary each week based off the workout released!
- Anyone that needs to make this up on a day other than Saturday please coordinate with friends or others that also have to make it up so you can judge each other.
- There will be NO regular Saturday classes during the 5 weeks of the OPEN.
- Any registered athlete not able to attend the upcoming Saturday must email by Wednesday evening 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!
- If you have a preference of what time you need to workout that morning email me by Wednesday of that week.
Judges
- We could always use more volunteers for judging!
- 1-2 heats is all that is asked of you for the weeks that you can help out.
- All that we ask of the judges is to be ready when your heat is called and to uphold the integrity of the standards of each workout.
- PLEASE EMAIL ME AT IF YOU ARE A JUDGE OR WOULD LIKE TO BE A JUDGE!
Warm-Up
Hip Cross-Over x 5/side
Rollover to V-sit x 5/side
Lateral Lunge x 5/side
Forward Lunge x 5/side
Leg swings (front-to-back and side-to-side) x 5/side
PVC pass throughs x 5/side
PVC OHS x 5
+
Single leg Glute bridge x 8/side
Quadruped Torso Rotation x 8/side
Ring Rows x 8
Wall Walk x 2-3
Workout
Every 10min, for 40min (4 sets) for times:
Assault Bike 1600m or run 800m
9 Heavy MB ground to over shoulder
12 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups or L-seated Arnold Press