ANNOUNCMENTS
1) Thanks to everyone who mane Week 1 of the VA Open and the St Patties Day party a great time. Special thanks to our very own Vijay and Matt for hosting the party!
Week 1 Scores and Total Team Scoring UPDATED!
*Scaled scoring mistakes were updated 2pm 3/13
MONDAY
A) 10min AMRAP
250/200m Row
10 HR Push Ups
R30s
+
B) 10min AMRAP
10/8 Cal Echo
5 Burpees
R30s
+
C) 5min AMRAP
Barbell Curls
+
D) 5min AMRAP
BW Tricep Extensions
TUESDAY
A) 5 Sets in 15min
10/side DB Ext Rotations
10 Prone Snow Angels
10 Barbell Sit Ups
+
B) E3MOM x 30min (10 Sets)
8-10/side Half Kneeling Landmine Strict Press
20 RKBS
WEDNESDAY
A) 10min w/ a Friend
30sec Jog
30sec Walk
+
B) 35min AMRAP
6 Front Squats from the Floor (185/135)
IMMEDAITELY INTO A...
150m Run
150m Walk Back
THURSDAY
A) EMOM x 10min
Strict Pull Up
+
B) EMOM x 10min
10 DB Bench Press
+
C) EMOM x 10min
30sec Tall to Low Planks
+
D) EMOM x 10min
10-20sec Accum Hanging Knee Raise
FRIDAY
A) 3 Rounds
10/8 Cal Echo
12/10 Cal Row
200m Run
+
B) 5 Sets in 18min
30sec Supinated Inverted Row Hold
Imedaitely into 15 Supinated Inverted Row
15 LM RDL
Rest as Needed
SATURDAY
WEEK 2 OPEN WORKOUT!
Workout Released Wednesday Afternoon
Sign up for Heats will be email via Eventbrite 2pm Thursday
YOU CAN FIND EVERYTHING YOU NEED ABOUT THIS YEAR VA INTRAMURAL OPEN ON THE WEBSITE.
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 3/19 - Olympic Lifting Tech w/ Zach
Upcoming Sundays
3/26 - Cardio and Abs w/ Lara
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