Open Logistics & Strength Day
The Open is fast approaching, and we will host the first Open WOD on February 28th at 6.30PM. We have been encouraging you to sign up for this fun event because you will learn things about yourself as an athlete, and see new levels of grit and determination in those around you. Even if you say to yourself “I can’t do everything RX” we still encourage you to do The Open, simply because you will arrive at new levels as an athlete.
The logistics during the five weeks of The Open are that we will host an Open WOD gathering every Friday night at 6.30PM. If you are unable to make it to the gym at that time we will set up a time for you to come in and be judged on Saturday, or if absolutely necessary on Sunday. The Open will run Feb 28 through March 28.
Sign up here!
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High Bar Back Squat – Work up to 75-85% of your 1 RM*, then perform 5 sets of 5 reps at that weight – rest 1 minute between sets
Shoulder Press – Work up to 75-85% of your 1 RM*, then perform 5 sets of 5 reps at that weight – rest 1 minute between sets
*Weight should be enough that the last rep of 5 is difficult each time, and REALLY hard to complete for the last set. If you were here last week and were able to complete all 5 reps of all 5 sets with no difficulty, add 5-10# for your Back Squat, and 2.5-5# to your Shoulder Press. (See 1/8 for previous 1 RM)
GHD** Back Extensions – 3 Sets of 10 to 20 reps
**Sub anchored back extensions or super mans
OPTIONAL Cash-Out –
50-40-30-20-10 KB Swings
25-20-15-10-5 Burpees
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