OHS Biathlon

Wednesday, October 14, 2020

Pictured above: This picture of Ant and his kiddo (from 2018) never gets old.

WORKOUT OF THE DAY

1. SKILL/SWOD

GYMNASTICS STAMINA
15 mins for practice to work through 3 rounds of:
3-5  Wall walks
3-5 BMU
Large set kipping HSPU
Large set kipping or butterfly pull ups

2. METCON

OHS Biathlon
For time:
100 OHS 115/75
Every time you break, 10x T2B penalty
Cap: 20 mins

3. Cash out time permitting:
2-3 Rounds
12 GHD situps or 20 abmat situps
:15 pike stretch + :15 cobra stretch

NEWS AND UPDATES

OPEN WORKSHOPS!

What to expect:

10/24-Handstand workshop

Can you kick up and hold a handstand on the wall? Have you been practicing walking into the wall? Can you handstand walk in minimum 5 feet increments? (that’s the point standard in the Open) If you aren’t afraid of getting upside and you still can’t walk 5 feet, you should attend!

11/7-RMU/BMU workshop

Prerequisites for this are solid chest to bar pull ups (5 men/3 women) and solid ring dips (5 men/3 women). One of these WILL be in the open. If you have the foundations, we can work with you on drills and you have enough time to obtain this skill prior to the open.

12/12-T2B workshop 

Toes to bar show up in high numbers…and typically with another movement that makes them harder! Learning the kipping / beat swing, mastering that and drilling a tight swing are the keys to T2B. If you’re working on them and want more efficiency, you should attend!

12/19-C2B & HSPU workshop

We’re combining the push and the pull in this workshop to give some relief to each movement during the workshop. Prerequisites for this workshop are strict pull ups and kipping pullups, as well as no fear of kicking upside down and you have been practicing negative HSPU in class.

1/9-DU workshop

Practice, practice, practice! That will be our fist tip. But also, breaking down some bad habit. Maybe you have Dubs, but you know (or maybe you don’t know) they’re not efficient? You should feel loose and relaxed when you do dubs…not tight and wound up. Your legs should jump to straight, not heels up like a donkey kick. Let us help you bring those dubs in line or in sight!

1/23-BB/DB cycling workshop

This can take seconds, or even minutes off your time if the WOD is long. Learning to efficiently move the barbell or dumbbell from your ending position to your cycling start position rep after rep is the key to fast, fluid cycling of the load. We’ll help you break it down, slowly, then speed it up and work it under duress. If you’re slow and choppy on the BB or DB, this workshop is for you!

COMMITTED TO THE OPEN?

We want to know! Show your commitment by signing up “unofficially”…until the official sign ups go live!

      

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