Intramural Open Week 4 Update!

November 7, 2019

Hey all,

 

We are 80% of the way through the 2020 Open and our Intramural competition has been a great addition to the weekly excitement!

 

I have updated the table to show the most recent scores (from 20.4), and at the moment, the Saturday Slackers have a narrow 2 point lead over the Friday Early Risers.  Friday Nooners and Friday Night crew round out the placings.

 

 

 

Whatever comes down the pipe this week gang, give it your best shot and get some points for yourself AS WELL AS your team!  

 

Good luck,

 

Cam

 

 

TRAINING THURSDAY

 

WARMUP

 

Choose your Adventure

 

Conditioning WOD:

30min AMRAP

Teams of 3 relay: Row 14/20 cals, 10 kbs, 5 burpees 

 

CP: FVT inidividual wod: 2k run, 2k row, 200' HS walk (24 min cap).

 

OR

 

Strength WOD:

A. Back Squat 8 x 3 @ 90% of best triple from last week, E90s-E2M.

 

B1. Barbell Bench Press 4-5 x 6 reps Alternated with

B2. DB Walking Lunge 4-5 x 6 steps per leg. Every 90sec

 

Rotate through for 3-5 rounds:

C1. Strict Pullup 3-5 reps

C2. Front Plank 30-60 seconds

C3. Back Extension or GHD x 10-15 reps

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