* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Back Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change.

2) 10 minute AMRAP:

10 Burpees

20 Russian Kettlebell Swings 53/35

Extra Work:

3) D-Ball Bear Hug Hold Bulgarian Split Squats: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on one leg before switching to the other. Build as heavy as possible.

4) Row – 3 rounds of

50-40-30-20-10 Calories

Rest 60 seconds between intervals

Work on consistent pacing intervals, don’t crush yourself, leave something in the tank at the end of each interval.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE