Saturday: Heats and schedules:

We will be running heats approximately 20 minutes apart and we will post sign up sheets at the gym for the heats.  The gym will open at 9AM, and the first heat will start at 9:30AM.  There will be posted warm-up for all athletes to perform and everyone is encouraged to show up to cheer on your fellow teammates!  After the WOD, we will be grilling out and having a little BBQ at the box (it’s supposed to be in the 70′s)!  Feel free to bring your own food items to grill and whatever you’d like to drink!

 

WOD 03 15 14

14.3 Thoughts and Strategy Guide

Warm up in comments (will be posted on the board)

WOD 14.3

A. AMRAP 8 min:

10 DL (135/95)

15 Box Jumps (24″/20″)

15 DL (185/135)

15 Box Jumps

20 DL (225/155)

15 Box Jumps

25 DL (275/185)

15 Box Jumps

30 DL (315/205)

15 Box Jumps….

Comments: Did you watch the live release of 14.3?  What did you remember the most?

Post times, loads, and comments.

Matt Deadlift

 
03 15 14
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2 thoughts on “03 15 14

  • 03 14 2014 at 10:54 pm
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    Warmup:
    A. Row 6-8 minutes @70% pace.
    B. Jump rope or light jumping (3 set of 15 jumps)
    C. Foam roll your quads and IT band
    B. Thoracic and Lumbar mobility with foam roller/lacrosse ball
    C. Deadlift (4×4 working up to 60%)
    D. Deadlift (4×1 working up to 85%)

  • 03 14 2014 at 11:16 pm
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    unfortunately I will be bowing out of the open during 14.2 and 14.3 doctors orders… I plan on still coming to the gym and cheering everyone one of course!

Comments are closed.