*The Open is Coming…And We Won’t Be Participating HERE

WOD:

Session A:

1) Run – 10 sets of:

200m Hard

400 Easy

Work for consistent paces across the respective efforts.

Session B:

1) 5 sets of:

1 Pause Front Squat +

1 Tempo Front Squat +

1 Front Squat

Rest 2-3 minutes between sets. Pause Squat should be 3 seconds in the bottom and no bounce to get out of the hole. Tempo Squat should be 3 second descent to the bottom…not 3 seconds through the top half of the ROM and then drop into the hole, 3 seconds to get down to the bottom. Goal is heavier than last week, that could be either top end load, or bringing your lower sets up in weight.

2) 5 sets of:

1 Pause Back Squat +

1 Tempo Back Squat +

1 Back Squat

Rest 2-3 minutes between sets. Pause Squat should be 3 seconds in the bottom and no bounce to get out of the hole. Tempo Squat should be 3 second descent to the bottom…not 3 seconds through the top half of the ROM and then drop into the hole, 3 seconds to get down to the bottom. Goal is heavier than last week, that could be either top end load, or bringing your lower sets up in weight.

3) 3 rounds AQAP:

24 Deadlifts 185/135

12 Bar Facing Burpees

6 Front Squat 185/135

Scale as needed.

4) Kettlebell Suitcase Lunge: 4 sets of 10/side

Ret 90-120 seconds between sets. Perform all reps on 1 leg before switching legs and side you’re holding the Kettlebell on.

5) Hip Thrusts: 3 sets of 15

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

6) 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