Wednesday 3.10.21

We have had a lot of questions about how to train for the Open. That is a personal preference!! We don’t know what the WOD with be on Friday, so we keep with regular programming and take it easy on Thursdays. If you really care about your Open standings, you may want to taper off and not do movements that will make you really sore. The only con with that tactic is that your training is less intense for 3 weeks (result in less general fitness). The con with continuing regular training is that you might have a duplicate movement on Friday that we already did, and not do as well in the Open WOD. Do what is best for you!!!


3 min cardio

5 Inchworms

5 Burpees

10 KB Deadlift

10 Russian KB Swings

Barbell Warmup + DL + HC + PJ


EMOM x 10

1 Deadlift + 1 Hang Clean + 1 Push Jerk


5 Rounds:
12 Russian Kettlebell Swings 50/35 35/25
8 Burpee Box Jump Overs
Max Calorie Row (bike if you rowed yesterday)

Rest 1:00 Between Rounds

Post WOD

3 Rounds

1 min Plank

50 Ft Farmers Carry