TUESDAY

Open 18.1 in the books! All scores have been validated. Be sure to check the leaderboard and see how you did! For those of you new to the Open I’m so excited that you signed up, and for those of you who are not new to the Open but are new to doing the Open with Thor Fitness, welcome to our Family! Everyone kicked ass! I can’t wait until the announcement of 18.2.

This is week number 5 of the Nutrition Challenge. Hang in there! You’re almost there! Many of you have fallen off and are no longer in the challenge, but there are still a lot of you going. I can’t wait to do final weight, measurements and points for a male and female winner.

STRENGTH:

Superset

Front squats

5 sets 6 – 8 reps . Progression in weight.

Db tricep kickback

5 sets 6 – 8 reps. Same weight.

METCON:

OPEN & PERFORMANCE
“Black and Blue”
5 Rounds:
10 Power Cleans (135/95)
10 Burpees

FITNESS
“Black and Blue”
5 Rounds:
10 Power Cleans (115/80)
10 Burpees

MIDLINE/CORE

3 SETS

10 v ups

20 crunches