Author: Jade

*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,…

*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) Push Press (7-5-5-3-3-3-2): 1 sets Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 10-20 Abmat Sit-ups Even – 30 seconds Double Kettlebell Overhead Hold This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Pick a number of Sit-ups you can maintain for all 5 sets. Double Kettlebell Holds perform as heavy as possible, if there aren’t enough Kettlebells perform with Dumbbells. 3) 12 minute AMRAP: 12 Wall Balls 14/8 12 Box Jump Overs 24/20 12 Dumbbell Shoulder-to-Overhead 35/25 Extra Work: 4) Single Arm Dumbbell…