The 2020 Open is officially over and we cannot be more proud of you all! We saw so many great moments through these 5 weeks. New PR’s, great costumes, a lot of cheering and of course seeing our community grow together. Thank you all for such an amazing first DDCF Intramural Open. We have to wait until Monday night to see who won, Pancakes or Waffles.
To start our week off, we will be doing a Hero WOD called, “McGhee,” this will be turned into a partner workout of deadlifts, pushups and box jumps. “Rope Ringer,” will show up on Tuesday, which is 3 rounds for time of 400m run, ring dips and rope climbs. Wednesday we will see the AMRAP “Pistols and Snatches,” which, as you can tell by the name, will have pistols and squat snatches with a 500m row. Thursday we are back in business with a 5k run. This is an opportunity for you to work on your distance running and set a goal for either distance in 30min or 5k for time. Friday workout is called “Oh My GHD” which is an AMRAP of 5 pullovers, 20 GHD sit-ups and 1 min plank hold. “Assault Jerk,” is a partner workout of 3 AMRAP 5 with a 2-minute rest between. You and your partner must complete 50 calories on the bike then go into max clean and jerk. Each round the weight increases.
“Success is a decision, not a gift.”― Ben Bergeron