It's Open Eve!

October 10, 2019

Tis the night before the Open

And all through the town

People are freaking out 

About what's going to go down

 

Burpees, kettlebells,

Box jumps and more

Only crazy Dave Castro

Knows what's in store

 

The first wod is tomorrow

So we're feeling some stress

With your prior experience 

What's your best 20.1 guess?

 

 

Who knows what's going to come tomorrow, but either way, we're ready!  It's been a great leadup of training through September up to this point and I'm looking forward to seeing what you guys are capable of.

 

Check out the video below on what historically has happened for the first workout of the Open.  The workout will be announced at 5pm tomorrow night.

 

What is your best guess?

 

Cam

 

 

PS.  Don't forget to REGISTER and then also sign up for an intramural team in the gym!!

 

TRAINING THURSDAY

 

WARMUP:  10-20-30 reps of jumping jacks or single skips and 5-10-15 of American KB swings

 

 

WOD:  Choice!

 

If you're taking on the Open wod on Friday, best option is to rest Thursday or do the aerobic work at an easier intensity.  If you're going to do the Open on Saturday then feel free to push the training today then rest Friday.

 

CHOICE 1:  STRENGTH

 

A.  Front Squat 8 x 2 @ 70-75% E90s (i.e. should be smooth and perfect tech).

 

B1. DB Bench Press 5 x 10-8-6-6-6 reps

alternated E90s with

B2. Weighted Pullups 5 x 3, 2, 1, 1, 1 work up to heavy single.

 

Rotate through for 3-4 sets: 8-12 ring or DB rows, 8-12 reverse hypers on GHD, 8-12 band triceps pressdowns

 

 

CHOICE 2:  AEROBIC

 

Aerobic: Bike or row - 1 min steady, 1 min rest, 45 moderate, 1:15 rest, 30 hard, 1:30 rest, 15s max effort, 1:45 rest.

 

3-4 sets total (24-32 minutes), start next round right after your 1:45 rest

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