Friday 3/30/18

Friday 3/30/18

18.6 Results – Last night, Ben from TDFW and Billy from Swole Patrol went head-to-head to determine 2nd and 3rd place in the Intramural Open after 18.5 landed in a tie.

Mario, John & Ivy came up with three seemingly easy tests: handstand hold for time, kettlebell farmers hold for time, and AMRAP shuttle run in 2 minutes. One athlete needed to win 2 out of 3 events to win the whole thing.

Billy got Ben on the handstand. Ben answered right back winning the farmers hold…..after 5 minutes and 48 seconds!!!

Clearly drained from static holds, they battled it out on the turf with Billy & Swole Patrol barely edging out Ben’s Turn Down.

Final 2018 MVMNT Intramural Open Team Leaderboard:

1st – 18.Fun
2nd – Swole Patrol
3rd – Turn Down For WOD

Easter Sunday – The gym is CLOSED for the day. Happy hunting!

Our sincerest congratulations to Matt Delockery defending his Ph.D. in the Netherlands this week!!! 

Warmup
Jump Rope 3 Minutes
Hip Mobility
10 Downdog Push-ups
10 Alternating Turkish Getups

Practice movements from today’s circuits.

Strength
All levels will be doing two 12 minute strength circuits. There is a 3 minute transition period between the two circuits. The clock will remain running the entire time (so 0:00-12:00 is the first circuit, and 15:00-27:00 is the second circuit). There may be as many as three people training on the same bar. If so, stagger start times by a minute: I want everyone doing the circuits in exactly the order written.

Start each exercise at the top of the minute, working for 30-45 seconds. The goal is to get 12-15 quality reps of each movement.

Levels 2-4

A. 3 Sets
Barbell Deadlift
Barbell Press/Push Press/Jerk
Right Side Plank
Left Side Plank

B. 3 Sets
Right Leg Reverse Lunge to High Knee (contra lateral Rack Hold)
Left Leg Reverse Lunge to High Knee
Push-up
Bicycle Situp

L4 – 205/145 DL, 105/75 Pr, 24/18 Lunge
L3 – 185/125 DL, 95/65 Pr, 20/14 Lunge
L2 – 135/95 DL, 65/45 Pr, no rx lunge (no weight if necessary)

Levels 0/1

A. 3 Sets
Heavy Kettlebell Sumo Deadlift
Double Kettlebell Press/Push Press
Right Side Plank
Left Side Plank

B. 3 Sets
Right Leg Reverse Lunge to High Knee
Left Leg Reverse Lunge to High Knee
Push-up
Bicycle Situp

Conditioning
3 Rounds not for time (10 minute limit)
Jump Rope
40 yard Heavy Double Kettlebell Farmer Carry

L4 – 75 DUs
L3 – 50 DUs
L2 – 25 DUs
L1 – 150 Singles
L0 – 100 Singles

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