Author: Jade

* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE WOD: 1) Snatch: Build to a Heavy Single Spend 20 minutes to build to a heavy single. All reps full squat. 2) Clean and Jerk: Build to a Heavy Single Spend 20 minutes to build to a  heavy single. All reps full squat and split jerk. 3) AQAP: 1 mile Run 30 Wall Balls 30/20 20 Chest-to-bar Pull-ups 10 Burpee Box Jump Overs 30/24 800m Run 30 Wall Balls 30/20 20 Chest-to-bar Pull-ups 10 Burpee Box Jump Overs 30/24 400m Run 30 Wall Balls 30/20 20 Chest-to-bar Pull-ups 10 Burpee Box Jump Overs 30/24 5) Wall Facing Shoulder Taps: 5 sets of 30 Rest 90-120 seconds between sets. 15/side. 6) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 7) Sled…

* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE Pre Class: 1) Football Bar Bench Press Mid Grip: 5 set of 5 Warm-up as needed. Rest 2-3 minutes between sets. 2) 20 minute EMOTM: Movement 1 – 1-10 Toes-to-bar Movement 2 – 10-20 Calories Assault Bike Pick rep you can maintain for both movements for all 10 sets. WOD: 3) Overhead Squat: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle. 4) Snatch Push Press: 3 sets of 5 Rest 90-120 seconds between sets. Goal is heavier than last cycle. 5) AQAP: 21-15-9 Power Snatch 115/75 5-3-1 Rope Climbs 15ft If you can’t perform  Rope Climb, sub 3 Sit-to-Stand per Rope Climb. Extra Work: 6) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts complete. 7) Skull Crushers: 4 sets of 10 Rest 90-120…