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FRIDAY 2/8

Join us for the open intramural party at 7pm! Come learn about what we’re doing for the Open this year and join a team!

Warm-up

Move Steady Through: 30 Cossack Squats, 30 Russian KB Swings (53/35), 15 Fast Burpees Over the KB

Cossack squats should be slow and controlled, gradually increasing range of motion throughout the set. May alternate between keeping your straight leg-foot flat on the floor and pointing your toe to the sky. Emphasize aggressive hip extension with the RKB swing.

Mobility Recommendation: Floss or Roll Achilles and Calves for 2:00 per side

Strength

Sumo Deadlift High Pull (SDLHP): 20-20-20 (3×20)

Looking for weights that are heavier than in a metcon, so although it is encouraged, unbroken is not 100% required. This should force you to use your hips and not pull too early with your arms (a pretty typical problem when the weights are light).

Conditioning

AMRAP 12 Minutes: 12 Box Jumps (24/20), 12 Overhead Squats (95/65), 12 Box Jumps (24/20), 12 SDLHP (95/65)

OHS and SDLHP should be unbroken if possible. Choose weights so you can hang onto unbroken sets, at least to start.

 


SATURDAY 2/9

Teams of 2

50 Partner Burpee Jump Overs

– then –

10 Rounds: 9 Goblet Squats (53/35), 7 Russian KB Swings (53/35), 5 Push-ups, 400m Partner Run w/Med Ball (20/14) – one partner works while the other holds a wall sit

6 Rounds: 9 Wall Balls (20/14), 7 Jumping Lunges, 5 Pull-up – one partner works while the other holds a plate in an overhead position

– then –

1,600m Row – partner holds a plank, switch as needed