15 sit ups
10 DB Shoulder to over head 50/35
1k Row, or ski
50 sit ups
1k Row or ski
C)with remaining. Class time practice lunges utilizing the tape surrently on the ground with the open “19.3” standards. Treat like skill or strength training.
B)3 pulls for max watts on rower. 3 chances.
C)work on pull up, to muscle up progressions with “the open” standards as your base. Including but not limited too jumping pull ups, kipping, chest to bar, box muscle ups and muscle ups.
25min amrap partner wod
Partner A runs 400m with med ball 20/14
Partner B does:
-12 front squats 95/65
-9 burpees over bar
-6 pull ups
(Only rounds & reps are counted. Run determines the switch, partner takes over where the other partner left off on the reps)
C)partner wod/amrap 14
-21 wall balls 20/14
-9 DB Hang squat cleans 50s/35s
5x for time
21 American KB swings
15 sit ups
9 inclined push ups (hands on box or bench)
Focus on OH squat as a skill PVC pipe only being relentless with correcting the OH squat in all positions.
Odd min -max cals row, ski or bike (May rotate)
Even min -complex 1 Over Head Squat, 1 lunge each leg, 1 five sec. pause OH squat 95/65 or lighter.
Same as CF
Encourage lighter weight for better form on barbell but harder push on the monostructural movements.
First heats at 9am and goes on til the last athletes works out.
Theme “NO Shave November”