* Open  workout 14.5 is coming quick and we are ending the Open with a bang. Redline Clothing will be up to setup a booth, they’ll be selling gear and providing us with adult beverages. In addition we’d like to make this a potluck so bring something along, and if the weather is nice enough to get above say freezing, we’ll fire up the grill as well. Come in cheer on your friends, have a beer, some food and hang out, hope to see lots of you in on Friday, March 28th!

WOD:

1) 20 minutes EMOTM: Odd, Toes-to-bar, Even, Handstand Push-ups

For the Toes-to-bar keep the reps low, think about half of what you would normally do (not more than 6 reps for someone who is good at them), you’ll see them again Wednesday. Goal is to practice speed and turnover on the movement. HSPU work a normal Kipping HSPU, if you are very comfortable with the technique of the Kipping HSPU, then work on Strict HSPU’s.

2) Back Squat: 5 @ 70%, 5 @ 80%, 2 @ 85%, 3 @ 90%, 1 @ 100%

Warm-up as needed. Rest 90-120 seconds between sets.

3) Front Squat: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85%

Warm-up as needed. Rest 90-120 seconds between sets.

4) 12 minute AMRAP:

50 Wall Balls 20/14

40 Bar Facing Burpees

30 Clean and Jerks 135/95

Max Muscle-ups

Sub for Muscle-ups is Chest-to-bar Pull-ups

5) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

6) Glute Ham Raise: 5 sets of 5

Rest 90 seconds between sets. Add load if able.

7) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets.

8) Row: 5 x 500m

Rest 30 seconds between intervals. Row @ your 2K pace.

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

Post Results/Thoughts To Comments