Happenings

WOD NOTES Straight forward engine building workout. Row at a moderate pace approximately 80% on each piece. Then go hard on the ski intervals. Fitness and Performance For times: 1000 m row Rest 4 minutes 250 m ski x 4 Rest 1:1 Rest 4 minutes 1000 m row Sport Dynamic prep Indian club circles x 20’s Wall clock x 6’s Russian baby maker x 2 minutes Warmup with 5 x 5 BTN Press Overload 5 sets Jerk Drive doubles 6 sets Push press + Power Jerk + Split Jerk Swole WOD Bulgarian split squats 4 x 8-10 each Banded hip thrust 3 x 12 Standing calf raises x 15 (5/5/5) Wall balls 3 x 30 UB Rest 1:1

WOD NOTES As we approach “The Open” season, we will test some workouts that will prepare you for this 5 week event. If you are planning on participating in the open this year you should spend your training sessions in the Performance category and push to perform the RX loading. Fitness 15 minutes Working on Power clean + Push press technique EMOM x 10 3 Power cleans + 10 Jumping air squats Performance 15 minutes Build up to a heavy Cluster 5 RFT 15 Calorie Row 5 hang power cleans 135/95 5 thrusters 135/95

WOD NOTES We are working with the wide box squat again this week. Try to increase your loading 5% over 2 weeks ago. Fitness and Performance 3-4 warm up sets Then…. 5 sets Wide box squats x 3 reps 4 sets Landmine rows x 10 each Straight arm band pull downs x 12 Trap 3 raises x 5 (5 sec hold) Rest 60 seconds between movements Sport Power Snatch Build up to 1 RM No more than 2 misses at any load on the way up Front Squats 4 sets x 3 @80% SWOLE WOD RDL 4 sets x 8 reps Strict pull ups 3 sets x max reps Super set x 3 Landmine row x 10 each + Trap 3 raises x 6’s