Tuesday 25th March 2014
WARM UP:Â PVC 30 Air Squats 30 Over Head Squats 30 Pass Throughs 30 Jumping Jacks 30 Flutter Kicks WOD: 10 Rounds for time of: 150 M Run 50 Air Squats
Tuesday 25th March 2014 Read More »
14.4 Wrap Up: The Chipper
14.4 – The Chipper When Castro announced this Chipper I gasped – I’m sure we all did! For the first time ever in the Open the Concept 2 Rower was going to be introduced! The WOD was this: Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball
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Saturday 22nd March 2014: Fight Gone Bad
WOD: Fight Gone Bad 5 Rounds: 1 minute of Wall Ball Shots (14#W; 20#M) 1 minute 45# Sumo DeadLift High Pulls 1 minute 20″ Box Jumps 1 Minute 45# Push Press 1 Minute Row for Calories Rest 1 minute before going on to next round Score your total number of reps
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Friday 21st March 2014: Open 14.4 – the Chipper
WOD: 14.4 14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb M / 14 lb W 30 cleans, 135 lb M / 95 lb W 20 muscle-ups
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Thursday 20 March 2014
WARM UP: With a PVC Pipe: 30 Over Head Squats 30 Front Squats 30 Sampson Stretches 30 Pass throughs / DislocatesÂ
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Wednesday 19th March 2014
WARM UP: EMOM for 17 minutes: 7 Sit Ups and for the rest of the minute jog on the spot
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Tuesday 18th March 2014: The Green Mile
WARM UP: 3 Rounds of: 20 V Sit Ups 20 Mountain Climbers 20 Jumping Jacks
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14.3 Wrap up – The ‘Dreadlift’ & Box Jump Couplet
14.3. Open 14.3 WOD was announced on 13th March and featured 2 simple movements – Deadlifts and Box jumps. This was the WOD: Complete as many reps as possible in 8 minutes of: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps,
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Monday 17th March 2014: Gilly’s 50th!
WARM UP: 50 Birthday Burpees! HAPPY BIRTHDAY GILLIAN!!! SKILL: Thrusters: 5, 5, 3, 3, 3Â
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