The Welded Open has begun and the first workout is an exciting one!  We will be having our own little DE Open tomorrow night at 6pm where competitors and spectators will fill the gym with nerves and excitement for 15.1.  If you are coming to watch tomorrow night feel free to bring your choice of drinks/snacks and a comfortable chair so that you can cheer on your fellow members in comfort!

If you are competing tomorrow night please make sure to show up no later than 5:30pm to check in with Alvie and submit a heat time.  Of course if you are in need of a celebratory drink after you finish feel free to bring something to quench your thirst.

If you have any questions about the Open or what will be taking place tomorrow night please contact [email protected] or give us a call at 775-657-9956.  See everyone tomorrow!

 

GROUP CLASS WORKOUT

 

Warm Up:

4 lap run, 15 air squats, 3 lap run, 15 pushups, 2 lap run, 15 situps, 1 lap run, 5 burpees

 

Metcon:

50 Banded Push Ups Foundational: 50 Pushups

4×8 Strict Pull Up 4×8 DB/KB Strict Press

50 Banded Tricep Extensions

 

Metcon:

Dynamic

Partner WOD

17 MIn AMRAP

21 Wall Balls 20/14

15 Box Jumps 24/20

9 Deadlifts 205/140

 

Foundational

Partner WOD

17 MIn AMRAP

21 Wall Balls/Wall Ball Thrusters

15 Step Ups

9 Deadlifts

Mobility:

Pre – Barbell Shoulder Smash (pg. 266)

Post – Partner Calf Smash

 

 

 

COMPETITORS CLASS

15.1

15.1A