19.5 was a tough one. Great job to all of those who competed in this years Open. It is easy to just move on to the next thing or goal but we would encourage you to take this week to debrief and reflect on the last 5 weeks of competition. Five weeks of doing hard workouts and putting yourself out there is no easy task. I personally plan on taking a deload week where I cut back the intensity and go light on the strength. This will give your mind a body a chance to reset and come back stronger. We are proud of you!

032519 WOD

A. Group warmup

B. Box squat

Take 20 minutes to build to a challenging set of five

C. “Jacquelyn”

For Time

1,000 Meter Row

50 wall balls to 10’/9’ target (20/14)

30 toes to bar

>>On-ramp

For Time

800 Meter Row

50 air squats or DB thrusters

30 leg raises or tucks

>>Modifications will be given

032319 WOD

A. Warm-up: Coach’s choice

B. Movement prep

C. Two rounds for time: In teams of two (you may partition  run, row, and reps in any way)

800 Meter Row

800 Meter Run

60 wall balls (20/14)

60 pull-ups

40 burpees

40 box jump-overs  (24/20)

20 toes to bar

20 tire flips

Rest 4:00 between rounds

>>Single person options and modifications will be given

Running into the weekend 

032219 WOD

A. Warm-up: Coach’s choice

B. Deadlift

Take 5:00 to warm up, then every 2:00 for 10:00

Set 1) 5 reps @ 70%

Set 2) 3 reps @ 75%

Set 3) 1 rep @ 80%

Set 4) 5 reps @ 75%

Set 5) 3 reps @ 80%

C. 3:00 AMRAP  

5 deadlifts (135/95)

4 shoulder to overhead (same weight)

3 pull-ups 

1:00 rest; 3 rounds. Pick up where you leave off. Record rounds and reps.

>>Modifications will be given