Happy Birthday Lena!!! We hope you have a great day! Here’s a photo for you to enjoy…
Bench Press 5-5-3-3-3
then3 RFT: 10 KB Thrusters 55/35 15 Pullups
HOW THE OPEN WORKS
Quick run down…there are 5 weeks to the Open. One workout per week which is released Wed 6pm and scores close promptly at 6pm the following Sunday. The WODs are announced live each Wednesday and you must either watch it live or the video they post after to know the proper movement standards. You MUST be judged to make sure your score is valid. You can be judged by coaches and/or your fellow competitors.
Here are the main times we will be doing the Open workouts:
Wednesdays – 6:00-8:00pm; it would be fun to watch the live announcements together at Alpine and then people can do the WOD right after. This is also a great time to do a “walk through”. For example, if its a 15min AMRAP of X, Y, and Z, then maybe you only do 5-8min of X, Y, Z to give your nervous system and conditioning a check for what the 15min will feel like.
Thursdays – 5:00-7:00pm; again another chance to do a “walk through”
Friday – By appointment
*Saturday – 10:00am-1:00pm
*Sunday – 9:00am-11:00am
*Sat&Sun are the focus. This is when we will put the hammer down!!! We need LOTS of energy these days!!! We will have scheduled heats for people to sign up for and get after it in a big group. These are huge days because we are going to have a lot of people around to push you through the suck of each WOD. Encourage other members who are not participating to come help cheer us on these days. We all know how motivating and inspiring Josh is too – he will be there each Sunday if you want him to push you!
– We can schedule outside of these times above but PLEASE only do it if it is 100% necessary for you. Coaches need to coach scheduled classes and can’t be pulled away for judging during class times