*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) Every 7:00 x 6 sets:

Odd…

0:00 – 2:00 – Calories Ski/Bike/Row/Run

2:00 – 3:00 – 5 Rep Push Press

3:00 – 6:00 – 30 Push-ups + Max Kettlebell Swings 53/35

6:00 – 7:00 – Rest

Even…

0:00 – 2:00 – Calories Ski/Bike/Row/Run

2:00 – 3:00 – 5 Rep Push Press

3:00 – 6:00 – 30 Abmat Sit-ups + Max Double-unders

6:00 – 7:00 – Rest

Scale movements as needed. You should be getting at least 60 seconds on your Max Rep movements. For the Push Press build loading as deemed fit through the course of the workout. Perform the Push Press from the floor.

Extra Work:

2) Kneeling Split Single Arm Dumbbell Press: 4 sets of 8/side

Rest 2-3 minutes between sets. Heavy as possible. Perform all reps on 1 side before switching to the other.

3) Band Pull-Aparts: 100 Reps

Not for time. Switch between over and underhand every 10 reps.

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