With only a day away until the Welded Open begins a lot of people in the gym are asking “why should I do the Welded Open? I am not good enough!”. Well I hate to have to break it to everyone at the gym but neither is anyone else! Yes this includes all coaches, members and every other gym in the Reno area. Most of us have a better chance at hitting the lotto then making it to the Welded games and those who have a higher chance still don’t break over 1%!
So why should you sign up for the Welded Open? Because the Open isn’t about beating the person next to you its about beating your old self. Its about challenging yourself in ways that you didn’t think were possible, in ways that you didn’t think you could. The Open is about community, about change and most importantly about breaking down physically and mental barriers.
The Welded Open is made for everyone from the beginner to Leo and everything in between! With the new “novice” division the Open is even more open and accessible to everyone! So whether you are just learning double under’s or you can rip 100 off in a row, you will find the Open to be challenging and rewarding.
So if you are still on the fence about joining the Open I encourage you to take a leap of faith on yourself and I can almost guarantee that when the dust settles and the Open is all over you will be left with memories and a smile that will last a lifetime! To sign up for the Welded Open CLICK HERE!
GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength:
7×2 Back Squat @80% (Every 1:15)
Metcon:
Dynamic
15-12-9
Power Clean 135/95
KB High Pull 70/44
Rest 3 min
12-9-6
Power Clean 155/105
OH Lunges each leg 45/25
Foundational
18-15-12
KB Swing
KB High Pull
Rest 3 min
15-9-6
KB Swing
Lunges each leg
Mobility:
Pre – Hip Mobilization With External Bias (pg. 307)
Post – Shoulder Rotator Smash And Floss (pg. 251)
ENDURANCE CLASS WORKOUT
Warm up:
Breathing technique
Metcon:
5,000m Row
Core:
Body by Trent
LADIES NIGHT CLASS
Warm Up:
3 Rounds
3 Laps, 15 PVC PT, 15 PVC GM, 15 PVC OH Squats
Welded Open Gamble
Closest guess of what 15.1 is gets a prize.
Metcon:
Deck Of Cards
Spades: Burpees
Clubs: Sit-Ups
Hearts: Cals on a Machine
Diamonds: KB Swing
Mobility:
Superfriend Quad Smash
SKILLS CLASS
GHD Sit ups
Ring Rows
MOBILITY CLASS
To stretch or not to stretch?
– How to stretch
– When to stretch
– Why?