Thursday 10.24.19

At low intensity...

 

** Part A

3:00 Erg Bike (or Ski, Row, or Run):

Minutes 1+2 - Light Pace

Minute 3 - Fast Pace

 

3 Rounds:

3 Slow Wall Squats

3 Walkouts 

3 Russian Baby Makers

 

** Part B

3:00 Erg Bike (or Ski, Row, or Run):

Minutes 1+2 - Light Pace

Minute 3 - Fast Pace

 

3 Rounds (moderate intensity):

300 Meter Row

5 Strict Pull-Ups + 10 Pushups + 15 Air Squats

10 Dumbbell Hang Clean and Jerks (light load)

10 Barbell Overhead Squats (light load, if not empty)

*Rest :45s-1:00 between efforts. Aim is to fully control intensity.

 

** Part C

3:00 Erg Bike (or Ski, Row, or Run):

Minutes 1+2 - Light Pace

Minute 3 - Fast Pace

 

3 Rounds (low intensity):

4 Scap Retractions

8 Superman Rocks

16 Overhead Circles (8 each direction)

Fitness & Open
--- Upper Body ---

1. Puppy Pose - 1:00

youtu.be/GJmSVwsnQaI

2. Shoulder to Floor - 1:00/each

youtu.be/D0li2U56nO4

3. Wrist Stretches - 1:00

youtu.be/-L-8YRim2nw

 

--- Lower Body ---

1. Couch Stretch - 2:00/each

youtu.be/kbId9zYgoFQ

2. Pigeon Pose - 2:00/each

youtu.be/n5M-JlU210I

3. Butterfly - 1:30

youtu.be/mdYNs0nV5-8

4. Pike - 1:00

youtu.be/WSkPQ1lXfNk

5. Straddle - 1:00

youtu.be/HZRZ18fDleg

6. Kneeling Split - 1:00

youtu.be/0yxwdjCtM1Y


20.2 Results and News!

20.2 Results and News!

TEAM SCORES

INDIVIDUAL SCORES

20.2 Highlights with Winnie & Champ

Great job everyone for getting through those 20 long minutes of 20.2! Whether your forearms are still burning or you are trying to mask all the lashes on your body from your jump rope, we hope you enjoyed the fight this week and we are so proud of the effort we witnessed!!

A few noteworthy highlights:

Eva C. beat all of us with her incredible 1044 reps this week! That’s right folks, she filled up the entire score sheet and then some!! Rx is calling, Sweva!

Our Masters athletes also shined this week! Brian T. and Scott Y. really gave it their all, showing the rest of us how it’s done and inspiring us to follow in their fit footsteps. We hope to have an ounce of their drive and tenacity when we get to be their age...in just a couple years!

So what’s next? 20.3 will be announced Thursday and we’re already excitedly dreading the pain anticipating our Friday night throwdown with you!! Come and join us this Friday @ 6:45pm, because there’s nothing like the feeling of getting through something you felt was impossible in the moment! Your community will be here to cheer you on. So until then, focus on your recovery and maybe even reflect on how this Open is helping you grow and change for the better!

Wednesday 10.23.19

Fitness & Open
For Time:
1000 Meter Row
50/35 Calorie Bike (75/50 Bike Erg)
10 Bar Muscle-Ups
40 Dumbbell Box Step-Ups (50/35# to 24"/20")
10 Bar Muscle-Ups
50/35 Calorie Bike (75/50 Bike Erg)
1000 Meter Row

CAP 30


8 x 3 Position Planks 0:15 each

Alpha

Rest