“STRENGTH”<\/strong><\/p>\n Every 90s x 8 Sets (12 Mins) “CONDITIONING”<\/strong><\/p>\n 5 Rounds for Time: Time cap: 15 mins<\/p>\n Elite: 185\/125lbs, 15 CTB Pull-ups “STRENGTH”<\/strong><\/p>\n EMOM 10 “CONDITIONING”<\/strong><\/p>\n 10-9-8-7-6…to 1 Reps Each of: Time Cap: 30 Mins<\/p>\n Elite: 30”\/24”, 155\/105lbs 20\/15 cals “CONDITIONING”<\/strong><\/p>\n AMRAP 10 -Rest 2 Mins<\/p>\n AMRAP 10 -Rest 2 Mins<\/p>\n For time: 8 min cap<\/p>\n Partner Option: Trade Rounds RX: 95\/65lbs, 20\/14lb Conditioning\/Active Recovery<\/strong><\/p>\n EMOM 20 Accessories: 3 Sets Open Workout 24.3 TBD Based on Friday’s Workout<\/p>\n","protected":false},"excerpt":{"rendered":" Monday 3\/11 “STRENGTH” Every 90s x 8 Sets (12 Mins) 1 Clean Pull 1 Hang Power Clean 2 Front Squat “CONDITIONING” 5 Rounds for Time: 8 Power Cleans 10 Lateral Burpee-Over-Bar 12 Pull-ups Time cap: 15 mins Elite: 185\/125lbs, 15 CTB Pull-ups RX: 135\/95lbs Silver: 95\/65lbs, Ring Rows Bronze: 75\/55lbs, Ring Rows Tuesday 3\/12 “STRENGTH” … Read more<\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","footnotes":""},"categories":[11],"tags":[],"_links":{"self":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2920"}],"collection":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/comments?post=2920"}],"version-history":[{"count":1,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2920\/revisions"}],"predecessor-version":[{"id":2923,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2920\/revisions\/2923"}],"wp:attachment":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/media?parent=2920"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/categories?post=2920"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/tags?post=2920"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n1 Clean Pull
\n1 Hang Power Clean
\n2 Front Squat<\/p>\n
\n8 Power Cleans
\n10 Lateral Burpee-Over-Bar
\n12 Pull-ups<\/p>\n
\nRX: 135\/95lbs
\nSilver: 95\/65lbs, Ring Rows
\nBronze: 75\/55lbs, Ring Rows<\/p>\nTuesday 3\/12<\/h3>\n
\nMin 1: 5 Strict Press
\nMin 2: 8\/8 Single Arm KB Row<\/p>\n
\nBox Jump-Overs
\nPush Press
\n*15\/12 Calorie Bike b\/t rounds<\/p>\n
\nRX:24”\/20”, 115\/85lbs
\nSilver: 20”\/16”, 95\/65lbs, 12\/9 cals
\nBronze: Step-ups, 45\/35lbs, 12\/9 cals<\/p>\nWednesday 3\/13<\/h3>\n
\n4 Power Snatch
\n8\/6 Calorie Row<\/p>\n
\n2 60′ Shuttle Runs (d+b=1)
\n12 Partner Pass Wall-Balls<\/p>\n
\n100 Burpees to plate (partner)
\nOr
\n50 Burpees to plate (INDY)<\/p>\n
\nIndy Option: Rest 1:1<\/p>\n
\nSilver: 75\/55lb, 16\/12lb
\nBronze: 45\/35lb, 14\/10lb<\/p>\nThursday 3\/14<\/h3>\n
\nMin 1: Bike 12\/9 Calories
\nMin 2: 50 Single Unders
\nMin 3: Row 12\/9 Calories
\nMin 4: 30s Plank<\/p>\n
\n15 Med Ball HS Curls
\n20 Bicep Curls
\n20 Banded Tricep Pushdowns<\/p>\nFriday 3\/15<\/h3>\n
\nFinal Week of the Open!<\/p>\nSaturday 3\/16<\/h3>\n