Monday – 3/12/18
2018 OPEN Announcements!
- Make sure you submit 18.3 scores no later then 8pm tonight (Monday) !!!!! Last I looked there were still a lot of people who did not submit scores.
- Aaaand we are always looking for extra judges! You do not have to take judges course to help judge your fellow Calibrater’s!
Warm-up
Quadruped crawl x 50’
Clamshell Star plank w/ pause x 10/side
Quadruped crawl x 50’
Slow and perfect Air squats x 10 reps
+
Lateral Lunge x 10/side
Glute Focused Split Squat x 5/leg
Ring Row x 20 reps
+
Back squat Warm-up
*Goal is to warm-up to something that you think will be tough for 12 reps below. All three sets below must be work sets so make sure you take 3-4 warm-up sets here.
Workout
A. Every 2min, for 18min (3 sets of each):
Station 1 – Back Squat x 12 reps
Station 2 – Russian Kettlebell Swings x 30 reps
Station 3 – Single-Arm Dumbbell Row x 6/arm @ 2111
Choose an option below
B1. For time:
30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)
400 Meter Run
20 Goblet Squats (50/35)
40 walking Lunges
*Time Cap = 10min
-OR-
B2. For time:
30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)
400 Meter Run
10 Front Squats (155/105 lbs)
20 Burpee over the barbell
10 Front Squats (155/105 lbs)
Time Cap = 10min