Author: Jade

WOD: 1) Back Squat: Establish a 1RM Warm-up as needed. Rest as needed and take as many attempts as needed. Establish 1 RM for the day. 2) 5 rounds AQAP: 5 Front Squats 135/95 10 Toes-to-bar 40 Double-unders Don’t be afraid to scale the volume of Double-unders if you’re just learning them. Extra Work: 3) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. 4) Bar Muscle-ups: 10 minutes If you have them do an EMOTM, if you don’t practice them. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments https://www.youtube.com/watch?v=CJhZVdRFNcI  

WOD: 1) 20 minute Up Ladder: 1 Clean 205/135 1 Muscle-ups 2 + 2, 3 + 3, and so on until 20 minutes is up. If you can’t perform a Muscle-up substitute 2 Pull-ups and 2 Ring Dips/Push-ups per Muscle-up. Clean can be any style. Extra Work: 2) Pistol Squats: 10 minutes Practice Work on any facet of Pistol Squats. 3) GHD Sit-ups: 4 x 12 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Although the workout was yesterday you can use this video to think about how to be more efficient at your burpees for the future.

* OPEN  WORKOUT 14.5 IS COMING QUICK AND WE ARE ENDING THE OPEN WITH A BANG. REDLINE CLOTHING WILL BE UP TO SETUP A BOOTH, THEY’LL BE SELLING GEAR AND PROVIDING US WITH ADULT BEVERAGES. IN ADDITION WE’D LIKE TO MAKE THIS A POTLUCK SO BRING SOMETHING ALONG, AND IF THE WEATHER IS NICE ENOUGH TO GET ABOVE SAY FREEZING, WE’LL FIRE UP THE GRILL AS WELL. COME IN CHEER ON YOUR FRIENDS, HAVE A BEER, SOME FOOD AND HANG OUT, HOPE TO SEE LOTS OF YOU IN ON FRIDAY, MARCH 28TH! WOD: 1) “Open 14.5 – AQAP: 21 Thrusters 95/65 21 Bar Facing Burpees 18 Thrusters 95/65 18 Bar Facing Burpees 15 Thrusters 95/65 15 Bar Facing Burpees 12 Thrusters 95/65 12 Bar Facing Burpees 9 Thrusters 95/65 9 Bar Facing Burpees 6 Thrusters 95/65 6 Bar Facing Burpees 3 Thrusters 95/65 3…