Monday, March 28th WOD

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Amazing job to all athletes on 16.5 and the Open! Congratulations!  Great time on Saturday for our throw down and BBQ.  Thanks to everyone who came out to WOD, support, brought food, helped clean, etc.  We have an amazing community and couldn’t be more proud!

Workout for Mon., 3/28:

Warm Up –

4 Rounds

Teams of Two

200M Row

while partner does Air squats for first two rounds

Then PVC OHS for last two

Then…

15 Reps of HBBS with empty barbell

Mobility –

Plantar, deltoid, chest, glute and ham Lacrosse Smash

Banded pass throughs and pull aparts

Strength –

3 RM HBBS

WOD –

Fit:

4 min EMOM

5 Dips

5 Push Ups

Max OHS (75/55)

Then…

3 Minutes to complete 30 lateral box jumps. (20/16)

Rest remainder of time if you finish before 3 min cap.

Then repeat 4 Minute EMOM

Perf:

4 min EMOM

4 Ring Dips

6 Push Ups

Max OHS (95/65)

Then…

3 Minutes to complete 40 lateral box jumps. (20/16)

Rest remainder of time if you finish before 3 min cap.

Then repeat 4 Minute EMOM

Comp:

4 min EMOM

6 Ring Dips

6 Push Ups

Max OHS (115/80)

Then…

3 Minutes to complete 40 lateral box jumps. (24/20)

Rest remainder of time if you finish before 3 min cap.

Then repeat 4 Minute EMOM

Open Gym Suggested Work:

Olympic –

Clean 60% x 4/ 70% x 4/ 75% x4x2/ 80% x4/ 85%x2

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