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
Part A Every 3 Minutes for 9 Minutes Farmer Carry 120 Feet Sandbag Hug Carry 120 Feet Part B In Teams of 3 22 minute AMRAP. Alternate movements. 20 Wallballs (20/14) 15/10 Calorie Bike 10 Pull-ups 5 Ground to Overhead (155/105)
Part A 2 Sets of 1 Minute Hollow Rock Rest 1 Minute 1 Minute Nose to Wall Handstand Rest 1 Minute 1 Minute Max Strict Toes-to-Bar Rest 1 Minute Part B Every 4 Minutes for 16 Minutes 200 yd Shuttle Sprint (50*4) 4 Power Snatches (115/80) **Score is time for each round
Part A 3 Sets of Lat Focused Rope Pull Rest 30 Seconds Max Rear Delt Flies Rest as needed Part B As a Team of 2, Alternate Complete Rounds 14 minute AMRAP 10 Calorie Row 8 Burpees Over Rower 6 Sumo Deadlift High-pulls (115/75)