*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear!

** 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) Power Snatch: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) 4 minute AMRAP:

10 Clean and Jerk 135/95

10 Toes-to-bar

If you finish 3 rounds of the workout within 4 minutes you earn and additional 4 minutes. You may then immediately begin working on another 3 rounds. For example if you finish 3 rounds at 3:23 on the clock, then immediately start on round 4. You then have until 8:00 on the clock to finish a total of 6 rounds. If you finish 6 rounds within 8 minutes you get an additional 4 minutes to complete 4 more rounds, and so on.

4) Every 4:00 x 4 sets: 1 set of Max Muscle-ups

Depending on your capacity, cap this at 15 reps. Be smart, don’t shred your hands. Immediately upon finishing your last rep sit on an Assault Bike for an easy pedal. Goal should be to pedal wattage at your bodyweight. Get off the bike 15 seconds before the 4 minutes is up to start your next set. Record reps completed each round.

5) Ring Dip Support: 7 x :20 ON/:40 OFF

This is done at the top of the dip. Focus on getting good external rotation with the rings. Scale time up or down as deemed appropriate.

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