How Many?

"How Many?"

100 Pull ups for time (be smart, don't tear)*Burpees=pull ups and Air squats=remaining pull ups

regional on tall Yoke

How's this work?

The top 3 scores for men and women count toward your teams score so maybe one week you're awesome and the next week you suck which is fine.  You could have a sub par performance and it doesn't hurt your team.

This is just about fun and a great way for everyone to get to know everyone!  Brand new people, verterans, etc etc.

To go along with that, Matt had a great idea of opening it up to anyone who wants to come and watch.  If you have a husband, friend, co-worker, etc that want to come and watch then by all means invite them.  If your boss can't sit and watch and keeps getting in the way, we will kick him/her out.

Don't be nervous, just have fun like you would playing rec soccer or softball.  The cool part about this is you can bring an insane amount of intensity and people wont think you're weird, they'll love it!

Wednesday

Hopefully you read this our you'll drive the trainer insane!  Today's WOD is based entirely on how many pull ups you do and how many you have left.

example: I do 30 pull ups which means: I then do 30 burpees and 70 air squats (because I have 70 pull ups left).  I then do 20 pull ups which means: I then do 20 burpees and 50 air squats and so on down the line.  Each round you should be doing less work because you're getting tired.  Your final round will have zero air squats because you'll have completed your 100 pull ups but you'll still have some burpees to do.

Warm up
Spidey lunge across
Samson back
Skin the cat stretch
Broad jump across
Tippy toe back
20 Hollow rock
20 Ring dips

Strength: Sprint version (3 minutes)
20-15-10-5-4-3-2-1: See if you can find your 1RM Stiff Leg Press (yes add weight each time)

Time at the end of class is for MOBILITY and don't skip it!

Holding your Own

"Holding your Own"

Team of 3: 15 minutes to row MAX meters (on 10)

Person 1: Row

Person 2: Ring hold (top of dip)

Person 3: 20 HSPU (following rounds 15, 10, 5, 10, 15, 20, etc etc)

*all the bands will be setup :)

There is no Let Down

People play in softball, soccer, volleyball leagues and they play drinking games, darts, cornhole but they wont do the Open.....  They tell their kids on a daily basis to get out there and steal the ball away from the kid that is way bigger and better and they make them go up to people who tower over them and ask questions....  We ask so much of everyone else but what about everyone ourselves?

This is our thing so why wouldn't people do it?  In my mind I shouldn't have to ask, I should be having to turn people away.  All of you have done an amazing job in signing up the last two years and be proud of that because a ton of places don't really have many people doing the Open.  To add to that, a lot of places don't even really spotlight it!

We will spotlight it and we do expect everyone to bring their "A" game (like we always do).  What else can we ask of you?....  Take pride in what you're doing, have fun with it and bust your arse!

To add to that:  The only way you will "let someone down" is to not do it.  When you walk through these doors you have not let us down but pumped us up!  Thank you for being so great!

Tuesday

Warm up:
Tabata double unders (tell the trainer your lowest number)


Strength:
Thruster 4 x 25
*rack your bar and do skin the cat stretch between sets (30 seconds at a time and yes add weight each round)

Regional WOD: 15 AMRAP

400m run

100m Yoke sled push (25/10lbs)

15 Burpees

15 Box jumps 30"/24"