Tomorrow is the last day to sign up for the Intramural Open! Get you name on the list, so we can draft you onto a team. It’s already shaping up to be bigger and better than last year. The young coaches are so cute, thinking they have a shot at the crown. The journey to the top goes through Team Justin and the battle begins February 23rd with Open workout #1.
17.2: March 2nd
17.3: March 9th
17.4: March 16th
17.5: March 23rd
Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a class
CFP snatch warm-up
Strength
With your partner – build to a heavy weight in the complex.
Weightlifting complex – 1 snatch + 1 hang snatch + 1 OHS
Refer to 12/1
Did this one not too long ago. Look back and create a plan of attack with your partner. You are only going to have 15:00 to find a max weight each. Only one person working at a time. You know the deal.
WOD
“Partner Chief”
20 min AMRAP
3 power cleans (95/65#)(75/55#)
6 push-ups
9 air squats
Every 5:00 weight increases.
Rx – (135/95#)(155/105#)(185/115#)
Scaled option #1 – (115/75#)(135/95#)(155/105#)
I love Chief and I love partners workouts, so by rules of geometry, you are going to love the partner version of Chief. You will see. Partner 1 works through a full round while partner 2 rests, then switch. However, every 5 minutes they must add weight to the bar. Total rounds and reps between you and your partner is your score.
Accessory Work
3 rounds
10 OH tricep ext
10 bicep curls
10 banded high pulls
