Saturday, March 7, 2015

Welcome back to the open!

If you want to give the open a shot in any way tomorrow morning we have lots of options for you. Class will run as always with warmups starting at 8/9/10/11 so you do not break from routine too much. We'll run the WODs with judges for those doing the open with Rxed or Scaled and then there is a general WOD for those who want to just workout. 

Come in and support and be part of the community through this cool event!

Strength

Work on OHS and Pullup technique and weight.

Conditioning

Open WOD 15.2

RXed 

  • 0:00 - 3:00
    • 2 rounds
      • 10 OHS (95/65lbs)
      • 10 C2B Pullups
  • 3:00 - 6:00
    • 2 rounds
      • 12 OHS 
      • 12 C2B
  • 6:00 - 9:00 
    • 2 rounds
      • 14 OHS
      • 14 C2B
    • And so on and so forth

Scaled

  • 0:00 - 3:00
    • rounds
      • 6 OHS (65/45lbs)
      • 6 Chin over bar pullups
  • 3:00 - 6:00
    • 2 rounds
      • 8 OHS 
      • 8 COB Pullups
  • 6:00 - 9:00
    • 2 rounds
      • 10 OHS 
      • 10 COB
  • And so on and so forth

General WOD

9min AMRAP

  • 10 OHS 
  • 10 Ring Rows

These are your three options. If you can do the OHS weight at all start with that and then go to the general WOD as needed. If you can do one pullup at all do the scaled workout and then go to the general workout from there. Give what you can and do not be intimidated by this WOD. As always it is just a workout so have fun and make sure you cheer everyone on that is giving it their all in the gym. 

- Team 782