Thursday, January 27th, 2022

The time has arrived!

Our 2022 Open Intramural “What’s Your Fantasy” is upon us!

Check out the following for a video covering this years Intramural Event, Timelines, Theme, and breakdowns!

Check Out The Video Introduction Here

MHCF 2022 OPEN Intermural Registration link

Coach led warm up

Banded floor mobility

Then,

AMRAP 6:

10 Leg Swings / Leg (Across Body)

10 Single Leg Deadlifts / Leg

10 Russian KB Swings (35/26#)

1 Set:

10 Clean Grip Deadlifts

10 Clean Pulls

10 Muscle Cleans

10 Front Squats

10 Hang Power Clean

5 Power Clean (45/35#)

3 Power Clean (add 5-25# to each side)

3 Power Clean (add 5-25# to each side)

3 Power Clean (workout weight)

WOD

AMRAP 12:

9 Deadlifts

6 Burpees over bar

3 Power Cleans

Men: 115lb

Women: 75lb.

Post rounds and reps to Wodify and Whateboard

Extra credit

Option A

Three-Part EMOM

EMOM 6:

5 Ring Muscle-ups or muscle up practice

EMOM 5:

4 Deficit Handstand Push-ups (8/5”) or handstand push up practice

EMOM 4:

3 Rope Climb (15-ft) or rope climb foot hold practice

OR

Option B

5 Sets:

10 Weighted Single-Leg Glute Bridges / ea. Leg

10 Banded Hamstring Curls / ea. Leg

15 DB Side Bends (Heavy) / ea. Side

Recovery

3 Sets:

10 Cuban Press (pvc)

5 ATY Drill (no weight)