Author: Jade

*The Open Is HERE WOD: 1) Deadlift: 5 Reps Every 3:00 x 5 sets Warm-up as needed. Start around 70% of your heaviest set from last week. Build as heavy as deemed fit through the course of the 5 sets. All reps should be Touch-and-Go. 2) 20 minute AMRAP: 8 Overhead Alternating Lunges 65/45 8 Bar Facing Burpees 8 Overhead Alternating Lunges 65/45 8 Pull-ups Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*The Open Is HERE ** Thursday Night Sefton will be staying at the gym to watch the Open announcement. Anybody who would like to come in and watch please join! WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry,…