FRI11OCT2019 – Open WOD 20.1

Class times will be limited to 530AM / 800AM / 400PM prior to Friday Night Lights events.

FRIDAY NIGHT LIGHTS

This Friday is the first of our Friday Night Lights event for the 2020 Open. It gives us the opportunity to complete the Open workouts in organized heats with judges, and feel the heat of competition while celebrating our community and each other’s achievements!

This year we will have Friday Night Lights gatherings the first, third, and fifth weeks of the open. During each week, you can also complete the workouts in your regular Friday classes. The gym will open at 6:00PM and we will start the first heat at 6:30PM. Spots will be reserved upon arrival, the night of.

WOD

Primer
2 Rounds:
10 Cat/Cow
5 Slow Controlled Inch Worms
5 e/side DB Muscle Snatch

Conditioning

THU10OCT2019

The Open starts THIS FRIDAY!
Check out the details HERE.

WOD

Mobility
Banded Lat Stretch
Banded Hamstring Stretch
Couch Stretch

Primer
Three sets of:
50ft e/arm Bottom’s Up OH KB Carry
10 Bulgarian Goat Bag Swings @30X1 https://youtu.be/5XngyO-eIqA
60 sec Plank Hold

Conditioning
AMRAP in 12 Minutes of:
12 Kettlebell Swings (53/35)
12 Alternating Reverse Lunges with KB Goblet Hold (53/35)
12 V-Ups

WED09OCT2019

WOD

Primer
2 Rounds
5-8 Chin Ups
10 Medball Leg Curls
5ea/side Dbl KB Windmill https://bit.ly/2ke1J90

Strength
Back Squat: 50/8, 55/8, 60/8, 65/8

Conditioning
AMRAP in 3 Rounds:
1 Min of Bike for Cal
1 Min of Push Press (115/80)
1 Min of Row for Cal
1 Min of Weighted Stepups (50/35)
1 Min Rest

*one DB on stepups

TUE08OCT2019

WOD

Primer
2 Rounds
8ea/side Bird Dog Row (on bench) https://youtu.be/OyeB1zn49Z8
5ea/side SL Box Squat
5 Dball Slams*

*Moderate weight – should be explosive / engage core and hips

Strength
Deadlift: warmup to 70%, then complete 3 sets of 6 at 70-80%, all touch & go

Conditioning
For Time (15 min cap):
25-20-15-10-5 of
Alt DB Snatch (50/35 | 70/45)
Box Jump Overs (24/20)

Extra
Split Jerk: Build to 80% and complete 4 sets of 3 working on technique

MON07OCT2019

WOD

Primer
2 Rounds
10 Banded Y-Extensions*
5ea/leg 3-Way Lunge (Fwd + lateral + bwd = 1)

*Hold the banded facepull position, while extending/pressing

Gymnastic Skillwork
3 sets:
5 Hollow/Arch on PU Bar w/ 3 sec pause in each position.
2 Wall Walks w/ 5 sec pause at top, stay hollow!

Conditioning
“Open WOD 19.2”
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, weight 1
25 toes-to-bars
50 double-unders
13 squat cleans, weight 2
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, weight 3
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, weight 4
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, weight 5
Stop at 20 minutes.

*Rx:
Men 135-185-225-275-315
Women 85-115-145-175-205 lb.
**Scale as needed. Official scaled weights in 2019:
Men: 95-115-135-155-185
Women: 55-75-95-115-135

SAT05OCT2019

WOD

Primer
2 Rounds
100ft Dbl KB OH Walk
10ea/side alt Gorrilla Rows https://bit.ly/2m215ff
8ea/side SL Toe Touches

Strength
4 sets:
6 e/leg Front Rack Reverse Lunges
10 Weighted Glute Bridge https://youtu.be/G1GQaUyWNpA

Conditioning
In teams of 2, 3 rounds for time:
20/16 Cal Bike
30 C2B Pullups
20/16 Cal Bike
30 Front Squats (135/95)
*one partner working at a time

Extra

Strength
3 sets:
10 Bench Press
8 e/arm Bench Supported DB Row
then…
2 sets of 12 Miracle Grow