Friday, January 28th, 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 Intramural Registration (WITH T-SHIRT) link

MHCF 2022 OPEN Intramural Registration (FREE, NO T-SHIRT) link

Coach led warm up

3 Sets:

1:00 Crossover ATYT

:30 Hallow Hold

:30 Scorpion Stretch

1 Set:

:30 Row (easy pace)

10 Bent Over T-Raises (5-10#)

10 Standing Snow Angel (5-10#)

10 Plank to Down Dog

1 Set:

:30 Row (moderate pace)

10 Bent Over T-Raises (5-10#)

10 Standing Snow Angel (5-10#)

10 Burpee

1 Set:

:30 Air Squats

:30 Push-ups

WOD

Every 5:00 For 15:00 of:

400ft. DB Farmer Carry (50s/35s)

Then,

AMRAP: (remaining time)

10 DB Deficit Push-ups

10 Bear hug Squats (50/30)

20 double unders (mod: singles or heavy singles)

Post reps to Wodify and Whiteboard

Extra Credit

3 rounds

Max time plank hold (elbows)

10 Slow pause back extensions

Recovery

Accumulate:

1:00 Groiner Stretch / ea. Side

1:00 Pigeon Stretch / ea. Side