Every minute, on the minute, for 15 minutes:
Front Squat x 1 rep @ 85-90%

Every 7 minutes, for 21 minutes (3 sets) of:
40/30 Calorie Row
30 Box Jump Overs (24″/20″)
15 Strict Handstand Push-Ups to 2″/0″ Deficit

Three sets of:
Death March x 20 Steps @ 2011
Immediately followed by…
GHD Hip Extensions x 20 reps @ 20X1
(hold for a second at top position, and hold a plate across chest if possible)
Rest as needed

Three sets of:
Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest as needed
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed

  • Penny Weinberger

    Any sub for GHD?

  • Dina Marie

    A. Completed with 165 to 175 no belt these felt really good considering I trained yesterday evening
    B. Completed pretty close to time cap each round but felt pretty good. Hspu to ab mat probably time to graduate with these soon.
    C. Complete
    25 db
    25 lb plate
    D. Completed
    60 lb kB
    20 lb db
    25 lb kB
    Feeling pretty good, def enjoyed this last cycle we are coming off of! 💪

    • Tino Marini

      Keep up the good work Dina!

  • Seb Benisty

    A/emom front squat done all 15 reps @105kg(91%)
    B/no deficit on SHSPU everything else RX
    Thanks… have a nice day… time to rest for 18.4
    See you Friday

  • Trine Petersen

    A: done with 65-70kg’
    B: hspu to a mat
    4:09, 4:22, 4:03
    C: Done.
    See you in San Diego Friday 😀

    • Penny Weinberger

      Ooh..have fun! #jealous!!!

    • Tino Marini

      Yeah!!! 💪🙌

  • Penny Weinberger

    Started with A and B from yesterday
    45kg hang snatch-i’m sure that’s gotta be a first! Felt easy but stopped [email protected]
    A. @60kg
    B. 5 kip hstdpu + 10 L sit press 2×10kg/ round 3 15x L sit ..really don’t like the kip- gonna get better at my mu and get strong @strict hstdpu this year #goals

  • Zach Davis

    A. 320 across
    B. Strict HSPU big weakness kept the 2” deficit though. Made it through first two rounds okay. Last round got to 12 and finished set after time expired.
    C. 50 lb dB for death march unweighted hip extensions.
    D. 70 lb kettlebell for suitcase deads. Reverse flys with 5 lb dumbbells. Curls with 20 lb dumbells.

  • Gabe Colon

    A. 355
    B. did regular strict HSPU
    3:45/4:40/4:50 did not realize how fast I did the first round.
    C. skip
    D. done

  • Isaac McLean

    A. 290
    B. 4:12/4:14/4:56 RX
    Row- goal was to keep over 1400 Cal/hr which was a success
    BJO- didn’t fall today 👌
    HSPU- 7/4/4 // 7/4/4 // 5/4/4/2

    • Tino Marini

      Glad you stayed on your feet the whole time during those BBJO 😂

  • Bobby

    A. Went slightly under % and only did 12 min back was a little achy
    B. RX 4:08/3:46/3:39
    Usually never get faster but went slow on first set of bjo all sdhspu unbroken they felt strong today
    C. Done
    D. Done

  • Corey Reutlinger

    A. 225×5, 230×5, 235×3, 240#x2. Felt wonderful to hit these percentages again and have it feel strong.
    B. 5:02, 4:56, 4:52. Did women’s RX with 24” box. Felt smooth throughout.

    Happy birthday Pippo!

    • Tino Marini

      Thanks buddy, can’t believe its been a year!!

  • John Foster

    A) Front Squat = EMOM 15 at 275lbs. Made all 15. Really happy with this.

    B) Every 7:00 For 21:00 = 5:52 / 6:03 / 6:47. RX. Realized that rowing at a high calorie per hour pace was a weakness during 18.1. Stayed over 1400 for almost the whole workout. Happy with the Deficit HSPU as well.

    C) Death March = 30lbs x 20 x 3.
    GHD Hip Extensions = 20 x 3.

    D) Suitcase Deadlift = 50lbs loaded x 5 x 3.
    Reverse Flys = 10lbs x 10 x 3.
    Curls = 50lbs x 10 x 3.

    • Tino Marini

      Solid final day before 18.4!

  • Wilson Hopkins (45-49)

    A. 305(88%) across all. Right shoulder was limiting factor today, everything else could lift more. Hard to keep that elbow up.
    B. Done. Sub’d overhead press at 95.
    C. Done.
    D. Done.

  • Tine Ch Hanøy

    A : Done 75-79 kg
    B : Done ( box jumps)
    C : Done
    D : Done

  • Greg DeGreen (35-39 master)

    A.315x1x10, 330/335/345/355 all no belt (tried for 400) soon….
    B 3:50/3:43/3:28 Rx
    C&D. Similar accessories

  • Dijar Ismail

    A – Done @130-140kg
    B – Done with 20 boxjumps 30” with stepdown instead
    Hspu was off at beginning
    4:16/ 4:13/ 4:08
    C – Done
    D – Done

  • Lacy Baumgart

    I can’t catch a break I warmed up and decided since I missed Monday’s C2B I needed practice with no tape and grips. We have thick slick bars… on rep 5 of a practice set under. I fatigue I slipped off and fell on my side. Thankfully nothing was close for me to land on but I’m pretty bruised and sore. 🙏🏻 That it feels better Friday!

    • Tino Marini

      Damn dude! Hope you’re ok. Things will turn around come Friday, just in time for 18.4 🙂

  • Goran Grbic

    A. 275-315
    B. 4:38, 4:48, 5:40

  • Gebriel Rutensköld

    A. @115kg.
    B. 3:43/3:53/4:21
    C. Done.
    D. Done.

  • Adrianna Elizabeth

    Have been gone for a bit, and lacking a lot of equipment due to switching from affiliate to garage gym!
    a) 195# x15 sets
    b) 30 SDHP 55#/30 burpees/15 strict seated OHP 55# : 6:11/72/69
    c) RDL & Supermans
    d) Done

    • Tino Marini

      It’s been a while!! Welcome back!

  • Mika Ingley

    a. all reps at 352lbs
    b. 3:30 3:22 3:18 rx happy w rowing improving. 20 cals in one min used to be really hard for me now all 40 under 2min
    c. done
    d. done

    • Tino Marini

      Solid work Mike!

  • Lyman Dickinson

    A. 305
    B. Subbed burpees for jumps 4:00/5:00/7:00 fell apart in hspu. Maybe b/c I subbed them in yesterday. Rowing and burpees easy
    C. Done
    D. Done

  • Brooke Fusco

    B. 3:13, 3:11, 3:18 Rx

    C. Done

    Left hamstring/adductor problems are particularly painful/flared up this week so no front squats for me.

    Have a great rest day everyone! Let’s finish these last two weeks of the Open strong! 😊

    • Tino Marini

      Rest and look after yourself!!!

      • Brooke Fusco

        Will do! I’m trying to implement some hip stretches in the hope that might help the adductor issues.

  • Bruno Brousmiche

    A. Done 4x 145kg / 4x 147,5 / 4x 150 / 3x 152,5kg

    B. 5’54 / 6’13 / 6’38

    C. Done 2x20kg and plate 5kg

    D. Done
    10 reps 2x10kg

  • Korey William Harris

    Legs are feeling pretty wrecked, took it easy today to recover for Friday.

    A) 250 (80%)
    B) EMOM of burpees and SHSPU
    C) Done

    • Tino Marini

      After some rest and recovery you’ll feel awesome going into Friday 💪

  • Bronco

    A. 285# (85%)
    B. Scaled to regular shspu 3:29/3:33/3:57
    C. Done
    D. Done

  • Colton Davis

    A- 275
    B- 4:40/4:48/5:00
    C- DM w/40 DB
    BE UW
    D- suitcase dL 70 kB
    Fly 12 DB
    KB Curl 20

  • Annie Brunner

    A. 195
    B. 4:18, 4:36, 5:00. Subbed in C2B with hspu being my gymnastics focus
    C. Done.
    D. Done.

  • Johnny Malgeri (North Central)

    Monday’s Work
    A) 185/185/185
    B) 325/370/395/420/440
    370×3 for all 6 sets – backsquat is feeling so dang strong. These numbers are off my 10lb PR about a month ago.
    C) 5 rounds. Must still be recovering a little from 18.3. This crushed me

  • John Vautier (North Central)

    A. 185/185/185; 215/235/255/255/260; 275/285
    B. 315×4/365×3/385×2 and moved into sets of 3 at 315/335×5.
    C. 4 rounds – this was a challenge.

  • Sydnee Percival

    A. Done @90kg (roughly 88%)
    B. Changed it up to 15 ctb vice hspu. Biggest set tonight was 10, biggest ub set done to date let alone in a workout.
    C. Done
    D. Done

  • David Ashworth

    Did a little of yesterday and today’s programming.
    Hang Snatch up to 230
    Fr Sq: 325 emom x15

    Yesterday’s conditioning subbed 800m runs for 1k rows 24:45

  • Kim Kunert

    A. 130
    B. 3:20,3:20,3:35 RX hspu unbroken
    C. Done
    D. Done

  • Bryan babbitt

    A) 305-325
    B) 3:36,3:32,3:25
    C) skip
    D) 55,15,35s

  • Brigham Abbott

    B. 4:40, 5:11, 6:14.
    A. 13 @ 265.

  • Laura Hershberger

    A. 5 sets @ 190, 5 sets @ 195 5 sets @ 200
    B. 4:59, 4:50, 4:51. SHSPU to a blue mat.
    C. Skipped
    D. Completed

  • Darin Kaiser

    A. 275(85%) no misses no belt 🙂
    B. 6:24, 6:27, 6:54 all done rx first time doing this many deficit strict hspus in a wod felt great! Row and bjos were easy.
    C&D tomorrow

  • Tim Coffield

    A. Emom15 275 felt solid
    B. Modified to 40 cal row / 30 bjo / 30 hand release pushups
    5:06 5:14 5:24
    C. Done with death march 40# dbs, ghd hip ext unweighted
    D. Done with 85# db suitcase do, 15# db reverse flies, 25# kb curls
    Good workout!

  • Catherine Lachow

    A. 175#. Felt better towards the end.
    B. 20 BBJO round 2&3, L seated DB press 25# all rounds. 4:21,4:10,4:10.

  • 임재혁

    A. 255lbx5 , 235lbx5
    B. 4:41,4:41,4:41

    • Anthony Oriotti

      Regularity 👌💪

      • 임재혁


  • Anthony Oriotti

    A. Front squat Emom 15 [email protected] [email protected],5 [email protected]

    Still building back legs strengths

    B. Rx
    4’39 / 4’52 / 5’05
    Déficit Shspu felt hard today

    C. Done

    D. Done

  • Joaky

    A. Done 110kg
    B. 4:40 / 4:50 / 5:10

  • Николай Крускин


  • Megan Markee

    All done. Felt nice!

  • Blake Forcier

    A. 265
    B. Didn’t get all SHPUs
    C. 50lbs DBs
    D. 80lb KB, 15 DBs, 16kg KB