Part A 4 Sets of 5 Supinated Barbell Row 5 Rear Delt Fly Rest 60 Seconds Part B 12 minute AMRAP 5 Strict Pull-up 5 Strict Handstand Push-up (Scale W/Box, Nothing over 1 Mat) Handstand Walk Max Distance in 2 Attempts (Scale w/Bearcrawl 120ft)
For Time Run 400 Meters 20 Dumbbell Snatches (50/35) 20 Single Arm Dumbbell Front Squat (10 Each Side) Run 600 Meters 20 Dumbbell Snatches (50/35) 20 Single Arm Dumbbell Front Squat (10 Each Side) Run 600 Meters 20 Dumbbell Snatches (50/35) 20 Single Arm Dumbbell Front Squat (10 Each Side) Run 400 Meters
Part A 3 Sets of: Max Sandbag Floor Press (10-15) Pec Stick Carry w/kB 120ft Part B 3 Rounds Each For Time of: Row 400 Meters 10 Burpees Over The Rower 40 Double-Unders 10 Push-press (135/95) Rest 1:1 but start at the top of a minute for ease of time keeping
Part A Sandbag or Dumbbell Press to “Lovely Day” (Choose wisely, quitting is not an option) Part B 5 Rounds For Time of: 10 Push-ups 20 Wallballs (20/14) 10 Push-ups 20 Box Jumps (24/20) 15 Minute Time Cap (Goal is to finish so scale if you can not finish Rx) Part C Tabata Plank-ups
In teams of 2 30 minute AMRAP Run 800 Meters in 100 Meter Intervals Sandbag Throw 60 Meters in 10 Meter Intervals (Slam ball if needed) Sandbag Carry 800 Meters in 100 Meter Interval (Same weight as the team threw)
Calling all Members!! Come down to the box on Saturday March 23, 2019 for a post 19.5 potluck! Bring a side dish or a beverage to share! Be sure to wear your Open t-shirt, as we will be taking a group photo at approximately 8:20am after going over the 19.5 movement standards! See you then!
Part A 4 Sets of: Supinated Barbell Rows x 5-8 Dips in External Torque x 5-8 (weighted if necessary) Rest 30-45 Seconds between sets (hold this standard) Part B For Time: 100-80-60-40-20 Reps of Double-unders 15-20-25-30-35 Reps of Russian Kettlebell Swings (70/55) 12-12-12-12-12 Reps of Renegade Row (No Push-ups) (50/35) Time Cap 12 Minutes