Close

Not a member yet? Register now and get started.

lock and key

Sign in to your account.

Account Login

Forgot your password?

Let the Open begin!

Thursday kicks off the competitive exercising season for 2016! If you haven’t signed up for either the online part or the in-house, don’t worry, you have until Monday at 5pm to do so (although seriously….get on it!) This will be our biggest sign up year ever which is really awesome but we can always add in a few more so if you are on the fence, pick a side 😉

For the wod today make sure you are using a weight that you can maintain form throughout. The deadlifts are moderate but high volume so make sure you can stay solid for every rep. If you are doing the open wod on Friday and looking for your bedst score, may not want to go HAM on this one

Workout of the Day

WARM-UP

4 rounds:
:15 JJ
:15 squat
:15 MC
:15 Jump squat

4 rounds:
:15 Plank
:15 Superman
:15 Side plank
:15 Side plank

STRENGTH/ACCESSORY

BS 5×5 E3M
Pistol 5×14 (7/leg) E3M

WOD

21, 15, 9 for time
DL: (#275/#185)
C2B

Rx: 185/275
Z3: 145/225, strict assisted C2B
Z2: 105/185, RR
Z1: Scale as needed

MOBILITY

Pigeon pose – 2min/side
Smash/roll quads & IT

Leave a Reply