Author: Jade

*The Open Is HERE WOD: 1a) 7 minute Up Ladder: 1 Power Snatch 135/95 3 Bar Facing Burpees Ladder goes 1+3, 2+6, 3+9, and so on until 7 minutes is up. Part B Start immediately after Part A. 1b) 7 minutes to Establish a Max: Snatch + Hang Snatch Rest 10 minutes 2a) 14 minute AMRAP: 20/15 Calories Rowed 45 Toes-to-bar 20/15 Calories Rowed 30 Wall Balls 30/20 20/15 Calories Rowed 15 Power Cleans 185/135 20/15 Calories Rowed Max Muscle-ups Part B starts immediately after Part A. 2b) 7 minute to Establish a Max: Overhead Squat from the Rack Rest 10 minutes 3) 30-20-10 – AQAP: Strict Handstand Push-ups 100 Double-unders 100 Double-unders after each set of Handstand Push-ups. 4) 30ft Side-to-Side Wall Facing Handstand Walk: 5 sets Walk sideways along a wall 30ft, then back 30ft. Rest 90-120 seconds between sets. 5) Ring Support: 5 sets of 30 seconds…

*The Open Is HERE Pre Class: 1) Power Clean + Squat Clean: Establish a Max for the Day Warm-up as needed. Rest as needed between sets/attempts.  2) Back Squat: Every 2:30 4 @ 70-80% 3×4 @ 75-85% Warm-up as needed. Pick weights based upon feel. Perform this on a running clock. 3) Front Squat: Every 2:00 5 @ 60-65% 5 @ 60-70% 2 sets of 5 @ 65-75% This should be a continuation of your Back Squats, starting at 10:00 on the clock. Pick weights based on feel. WOD: 4) Sumo Speed Deads: 2 Reps Every 1:30 x 10 sets Warm-up as needed. Use 50% of your 1RM Deadlift and approximately 25% of your 1RM Deadlift in Band Tension (that’s both bands together). Goal is absolute speed, focusing on locking out hard. Reset your start position between reps, make sure both are pulls from a dead stop. Add 5-10% Band Tension. 5) AQAP: 16-12-8-4…