Author: Jade

* The Open Is Coming HERE WOD: 1) Back Rack Split Squat: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on one leg before switching to the other. 2) Standing Triple Jump: 1 Attempt EMOTM x 10 sets Starting from a standing position jump forward landing on 1 foot and bounding, then landing on the other foot and bounding for a finish distance. Goal is max distance. 3) 9 minute AMRAP: 15 Abmat Sit-ups 10 Kettlebell Deadlifts 53/35 5 Kettlebell High Pulls 53/35 Extra Work: 4) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* The Open Is Coming HERE 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, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in…