Weekly Announcements
1) VA Intramural Open 2022: Battle of the Hogwarts Houses
-Week 2 scores Announced: Slytherin Leads AGAIN!
-Website for EVERYTHING Intramurals
2) Vickery St Patties Day Party/Post Open Celebration: March 12th
- We are lucky enough that member Vijay and Matt have opened their homes for Vickery to continue a wild time next week post Opens with a St Patties House Party hosted by Vickery.
- The are walking distance to the party on Greenville Ave
- Join the Facebook event and text Zach with questions or if you can't get in the event w the link below.
3) Not participating in The Open this year?
- Saturday 8:30/9:30am classes are cancelled in place are our Saturday " Open Heats". But don't worry they are not just for Open participants. You will have to sign up for a heat Friday at 2pm on the Intramural part of our website.
We will not have room for ANYONE to workout unless they sign up for a heat.
MONDAY
A) 15min Total Time
3min AMRAP
Negative Pullups > Barbell Pullups > Ring Rows
R1min
3min AMRAP
Strict Pullups > Negative Pullups > Barbell Pullups
R1min
3min AMRAP
Kipping Pullups > Barbell C2b
R1min
3min AMRAP
Kipping C2B > Jumping C2b
+
B) 20min Total Time
6min AMRAP
HG DB Bench Press
R1min
6min AMRAP
5/5 KB Power Clean (53/35)
R1min
6min AMRAP
Toes to Bar > Suit Cases
TUESDAY
4 Sets in 18min
A1) 10/leg Db Fr Rack Deficit Split Lunge
R60s
A2) 20 KB Sumo DL
R60s
+
B) EMOM x 20min
MIn 1: 6-8 Deadlifts
Min 2: 12 Wallballs
WEDNESDAY
A) 3 Rounds for Qualtiy
15 Db Arnold Press
16 LM Windshield Wipers
+
B) EMOM x 30min
Min 1: 12/10 Cal Row
Min 2: 100M Run
Min 3: 10 K2E
THURSDAY
A) For Time
10 Single Arm Devils Press
10 Single Arm Devils Press
200m Run
10 Single Arm Devils Press
200m Run
30/26 Cals of Choice
10 Single Arm Devils Press
200m Run
30/26 Cals of Choice
50 Pushups
10 Single Arm Devils Press
200m Run
30/26 Cals of Choice
50 Pushups
60 Reverse Lunges
10 Single Arm Devils Press
200m Run
30/26 Cals of Choice
50 Pushups
60 Reverse Lunges
120 DU
FRIDAY
ALL SCORES DUE BEFORE FINAL WIZARDING DUEL ENDS!
View Vickery RX and Scaled Workouts AND
Registration for Saturday Morning Heats LIVE @ 2pm TODAY
A) 10min AMRAP
40 Bicycle Crunches
20 Prisoner Kneel to Stand
+
B) 10min AMRAP
14 Box Jump Step Down
Tall Kneel KB Horn Curls
+
C) EMOM x 10min
Min1: 30sec Prisoner to Superman
Min 2: 45sec Crab Hold
+
D) Every 30sec for 5min
10-15sec L Sit Hold
Saturday - LAST WEEK OF THE OPEN!
ALL SCORES DUE BEFORE FINAL WIZARDING DUEL ENDS!
VICKERY POST INTRAMURAL ST PATTIES HOUSE PARTY
SUNDAY SPECIALITY CLASS
Upcoming Sundays
March 13th - CANCELLED for St Patties
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