WODS & NEWS

RECOVERY WORKOUT*
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 10 Double Unders + 5 Double
DB Snatch (light)
MIN 2 -- Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 5 Med Ball Hang Squat Clean +
5 Med Ball Strict Press
MIN 2 -- Row or Bike, Moderate Effort
*This recovery effort is to set-up tomorrow's Open
Workout. Pre-gameday, we want a good sweat, lots
of ROM, and walk away feeling great. During this
year's Open we will see a new format every week.

5x3
Power Clean*
*Today's goal is to hit 5 moderate-heavy triples at
the same weight across. No misses and perfect
mechanics. This is not 3RM.

then-

"ELIZA-PLUS"
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up

Intended stimulus:

We’ve got a longer workout today to flush out our legs after yesterday’s Front Squats! We are looking for the first row to besub 2:00, so if we have athletes that have a hard time rowing 400m in that time frame, we can scale back the initial row to300m and increase by 50m from there on out. Up-Downs should be smooth and unbroken throughout, taking around :45 atmost. Strict Pull-Ups should be done in 1-2 sets for our fittest athletes, but no more than 2-3 sets! We can scaleaccordingly here to ensure that we are maintaining that Strict pulling movement.For athletes that didn’t hit yesterday’s Front Squats, there is an opportunity here to push it in this workout on the row eachround. With the increa...

We are working on building volume in the Front Squat today! We’ve got the opportunity for two attempts at the 10RM FrontSquat. This weight will likely stay moderate-heavy because of the increased volume and demand on the core and upperback. No more than 2 attempts at the 10RM...roughly 7:00 for each attempt.For the workout we are looking at a 16:00 time cap which will end up being a race to the finish for some athletes. Goal foreach “round” of this workout is sub 5:00. We want to see the weight increase on the bar while the reps decrease. The firstset should be manageable unbroken, second set should be tough but close to unbroken, and the two final sets should beno more than 2 sets (maybe 3 sets but quick back to the ba...

EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK...
Build to a Moderate Set of 3 Thrusters

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"OPEN 17.5"
10 ROUNDS FOR TIME
9 Thrusters (95/65)|(65/45)
35 Double-Unders

4 SETS NOT FOR TIME
3/3 DB Turkish Get-Up*
15 DB Bent Over Row (2121)
25 Weighted Sit-ups (Athlete Choice)**
Max Unbroken Strict Dips***
-Rest as Needed Between Sets-

-then-

FINISHER
IN TEAMS OF 3...
ON A 10:00 RUNNING CLOCK...
Max Cal Bike
*Partner 1 works while partners 2 & 3 rest.
Alternate partners as needed.

"DEATH ROW"
EMOM x 20 MINUTES
MIN 1 -- 20/15 Cal Row
MIN 2 -- 15 Burpees
*Scale as needed to accomplish the work in each
minute in :50-:45 or less.

-then-

FINISHER
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks
-Rest as needed b/t Sets

EMOM x 8 MINUTES
MIN 1 - 3-5 Tall Box Jumps*
MIN 2 - 2-3 Wall Walks
*Suggested max height of
36"

-then-

3 SETS (4:00 ON / 2:00 OFF)
200m Run
20 Box Jump Over (24/20")
20 Wall Balls (20/14)|(14/10)
Max Deadlifts
(275/185)|(185/125)

"NCFIT BASELINE II"
I. ON A 20:00 RUNNING CLOCK...
Build to 5RM Back Squat
-Rest as Needed*-
II. AMRAP x 2 MINUTES
Max Calorie Bike/Row
*Rest at Least 5:00 b/t Efforts