2017 Open registration is, well, OPEN.

If you haven’t yet, spend some vibes via social media to Trent (and Eric Woods’ twin bro, Chris) for Wodapalooza success!! And, AND, do the same for the MVMNT Tribe heading out for their second weightlifting competition. Rachel Catherine, Bao Nguyen, Yessica Banda, Juan Banda and Anna Fisher are standing by for your out online shoutouts!!

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups

Skill
9 Minutes E3MOM (3 rounds)

Levels 3/4

First Minute:
Box Pistol – Squat down to a box if needed (as low as possible)
30 Seconds Right leg
30 Seconds Left leg
Second Minute
30 Seconds Strict Dips
Third Minute
~60 Seconds Straddle Stretch (hinging at the hips in a deep forward bend with legs fully extended out wide, you can hold a post to assist if necessary)

Levels 0-2

First Minute:
Russian Step Up (one foot stays on the box for the set, the other knee is lifted to parallel without the foot touching the box)
30 Seconds Right leg
30 Seconds Left leg
Second Minute
30 seconds Box Dips
Third Minute
~60 Seconds Straddle Stretch (hinging at the hips in a deep forward bend with legs fully extended out wide, you can hold a post to assist if necessary)

Strength

Levels 2-4
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
3 Deadlifts
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
5 Double Kettlebell Deadlifts
30 second Downdog Hold

Conditioning

“Kompromat”
5x (track the time of each individual round, not including the rest period)

40 yd Sled Push (down the turf and back)
12 Over the Shoulder Sandbag Throws
(instead of catching the SB like a clean, flip it over your shoulder then pick it up and repeat on the other side)
Rest 60-120 sec