*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) Row – 6 sets of:

30 seconds @ Easy Wattage

30 seconds @ +50-100 Watts

30 seconds @ +50-100 Watts

30 seconds @ +50-100 Watts

30 seconds @ +50-100 Watts

30 seconds @ +50-100 Watts

60 seconds @ Easy Wattage

Rest 2 minutes

Sets are a total of 4 minutes long. Work for consistent pacing across all sets. For your wattage increases be consistent with your jumps. For example, starting wattage @ 150>200>250>300>350>400>150

2) Tempo Back Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build only as heavy as you can maintain tempo. Tempo should be 3 seconds into the hole and fast up.

3) Tempo Front Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build only as heavy as you can maintain tempo. Tempo should be 3 seconds into the hole and fast up.

4) Back Rack Reverse Lunge: 5/side Every 2:00 x 4 sets

Start light, focus on positioning over load. Alternate legs each rep. Build as heavy as deemed fit.

5) 5 rounds AQAP:

40 seconds D-Ball Over the Shoulder 150/100

20 seconds Rest

40 seconds Assault Bike

20 seconds Rest

Keep track of reps completed each round.

6) Single Leg Hip Extension: 4 sets of 10/side

Rest 90-120 seconds between sets. Add load if deemed fit.

7) Banded Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Focus on positioning over load.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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