Its our GRAND OPENING!
There are no early morning wods today. Grand Opening starts at 10am and goes until 1. Come out and have fun.

Today is your lucky day, Friday the 13th and the Aprils Drool Day Retest
3:00 Machine of Choice
-Then- AMRAP 3:00
20 Lateral Line Hops 10 Walking Lunges
5 Box Jump Overs

Retest April Drools Day last done April 8th
Rx
5 Rounds
21 Lateral Burpees Over Rower (or a bar if you are using ski erg or running)
21 Box Jump Overs 24/20″
Row ski or run 600/500
32 minute cap

Scaled
4 Rounds
21 Burpees
21 Box Jump Overs 20/16″
Row 500/400m
32 minute cap


CONDITIONING
Feel: Cardio Pacing: Sustain
Target Score: 24-30 Minutes Firebreather Score: Sub-22 Minutes
Scaling:
^–  Burpees: Should not exceed 2 minutes in any round, but should only be scaled for highly de-conditioned
athletes.
^–  BJO: Should not exceed 2 minutes to complete in any round, or box height and/or reps should be
reduced. Use Open standard requiring a step-down. Reduce box height before reps.

Coach Focus: 32 minute cap on the workout (although most should finish in under 30) means the warm up focus should be on getting blood-flow and getting right to work. Today’s cardio test will take most athletes between 24 and 30 minutes, with 30 minutes (6 minutes per round) being the longer end. This is intended to be a highly accessible workout where most athletes can do this as prescribed. Athletes will benefit from using any machine, however skiing should be reserved for athletes who are familiar with the machine and can maintain a steady pace, otherwise run or row. Athletes not using a rower should perform lateral burpees over a loaded barbell.
Additional Notes/Resources: N/A
COMPETITOR EXTRA
Stimulus: Stamina Rest: As Prescribed Target Score: N/A
Firebreather Score: N/A Scaling:
^–  Ring Dip: Banded Ring Dips, Ring Push Ups, or Ring Supports (:05-:20/round)
Coach Focus: Creating the stability and strength to perform a ring dip starts with practice. There is a large neurological component to a ring dip (mind-muscle connection) so most athletes should start by performing a ring support before “graduating” to the ring push up or banded ring dip. Stability must be there to avoid an unnecessary injury.
Additional Notes: N/A

AMRAP 7
Minutes 12/9 Calorie Air Bike
10 Empty Bar Hang Clean and Jerk
:30 Plank Hold

Every Minute for 15 Minutes
1 Tempo Pull Power Clean + Split Jerk
*guess what? our next focus lift is squat clean and jerk!

AMRAP 8 Minutes
8/6 Calorie Air Bike
8 SDLHP 75/55lbs

*we can run heats of this if there aren’t enough bikes or you can row or ski

STIMULUS AND COACH’S NOTES
STRENGTH/SKILL
Stimulus: Technique Rest: As Prescribed
Coach Focus: The tempo pull power clean will curb your athlete’s ability to go heavy in today’s lifting session, which is by design as we are looking to work the skill of weightlifting. The lighter barbell is the most efficient way to create new motor patterns so athletes should be instructed to keep it light and focus on form. Athletes may share a barbell if appropriate but ensure that both remain light.

WOD NOTES
Feel: Cardio Pacing: Sustain
Target Score: 6+ rounds, ideally EMOM or Faster Firebreather Score: 12+ Rounds
Scaling:
^–  Air Bike: Calories should not exceed :45 at any point, but most athletes should do
this as prescribed.
^–  SDLHP: Must remain 1 unbroken set. Ensure athlete’s have a barbell weight they
will not break up and can remain moving fast with.

Coach Focus: To ensure the stimulus is met with today’s workout it is critical that athletes can maintain a cadence of EMOM or faster. “Sending it” from the start is not a great strategy with an 8 minute clock but athlete should be told to reach with their pacing without sacrificing their ability to stay moving later in this couplet.
This is a great day to demonstrate to your athlete that scaling is often a recipe for better intensity so do not allow your “RX or die” crowd to RX their way out of intensity.

Extra
20-25 Minutes of slow steady run or machine

Weight Vest Wednesday!!!

20 Band Pull Aparts (perform 10 palms down, 10 palms up)
-Then-
Alt. EMOM 9 Minutes
A. 6 Tempo Push Ups*
B. 8 Seated Box Jumps for explosiveness
C. 10 Calorie Air Bike
*Tempo to the ground, fast on the way up

Strength- This is going to burn
Every 4 Minutes for 12 Minutes
1 Max Set of Strict Press @45% of 1RM

Wod- For time
Wod starts with no vest-The oly lifts with a vest on are silly and promote bad mechanics
Perform a 20 Hang squat clean buy in at 135/95
Then- Throw your vest on and
Run 800M
40 burpees
Run 800M

Running clock! no dilly dallying with your vest

20 Shoulder Swimmers
-Then-
4 Rounds
10 Burpees
25’ Duck Walk w/PVC held OH
10 Kip Swings

Gymnastics Retest- as many feet or as many reps as possible in 6 minutes of
Handstand walk (goal was 300 feet the first time)
or HSPU
or wall walks
or Db presses
Whatever you did 6 weeks ago

All walks performed in 25′ sections.
For Rx and Intermediate levels, athletes must complete 5′ sections at a time. For beginner variations, athletes may continue from the farthest point at which both hands reach.

Wod
15 Rounds
6 Overhead Squats 75/55lbs
2 Bar Muscle Ups

CONDITIONING
Feel: Gas/Cardio Pacing: Sustain
Target Score: 10-13 Minutes Firebreather Score: Sub-8 Minutes
Scaling:
^–  OHS: Should always be 1 unbroken set, the weight will be tempting for many to go RX but coaches
must ensure they can perform that movement consistently at the correct speed. Scale to a front squat if overhead mobility is an issue
^–  BMU: Should always be 1 set or scaled to 2-5 reps of the most challenging and consistent gymnastic
pulling option available to your athletes
Coach Focus: The stimulus is cardio for today’s workout but it will be a “gassy cardio” workout due to the large ROM and energy requirement it takes to perform these two movements. Furthermore, a quick
back-and-forth can create a very gassy feel for your fittest athletes. All athletes need a version that allows them to perform more than 1 round per minute. Push your athletes to transition quickly

Extra- to be done out of the way. Extra work was designed for people who can handle the volume and have 90 minutes of time to work on things. It’s not necessary as the hour is more than enough, but it’s here if you want that extra. Don’t do the extra if you havent done the regular wod. thats not how it works.

Squat Snatch*
4-3-2-4-3-2-4-3-2
Rest 1-2 minutes between sets
*Start around 60%