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3/13/2023 - 3/19/2023

Updated: Mar 14, 2023

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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