Author: Jade

WOD: 1) 20 minute EMOTM: Odd, Muscle-ups, Even, Box Jumps 24/20 Pick rep counts you can maintain. No more than 10 Box Jumps/round. 2) Snatch: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 5×1 @ 85% Warm-up as needed. Rest 90-120 seconds between lifts. All lifts full squat. 3) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 5×1 @ 85% Warm-up as needed. Rest 90-120 seconds between lifts. All lifts full squat and Split Jerk. 4) 10 minute AMRAP: 15 Wall Balls 20/14 12 Power Cleans 115/75 9 Toes-to-bar If you poured it out on the Open workout yesterday, treat this as an Unbroken workout, i.e. pace it a little more. 5) GHD Sit-ups: 3 x 20 Rest 90 seconds between sets. Weight if able. 6) Hip Thrust: 4 x 8 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights,…

WOD: 1) “Open 14.1” – Retest – 10 minute AMRAP: 30 Double-unders 15 Snatch 75/53 Retest this workout if you are not happy with your score, or feel like you have more in the tank. If you are happy with your score, perform your Squats first and then “Hawks.” 2) Back Squat: 8 @ 65%, 6 @75%, 4 @ 85%, 4 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. 3) Front Squat: 5 @ 70%, 4 @ 80%, 3 @ 85%, 3 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. 4) Reverse Hyper: 4 x 15 Rest 90 seconds between sets. Heavy as possible. 5) Handstand Push-ups: 10 minutes EMOTM Work on any variation.  6) Chest-to-bar Pull-ups: 10 minutes Practice Work on Butterfly C2B’s. Don’t accumulate more than 30 reps. 7) Row: 5 x 500m Rest 40 seconds between intervals. Row at your 2K pace,…

* First off congrats and great job to everyone that participated in the Open workout Friday night. A reminder to you all. YOU need to submit your score, and need to do so before Monday @ 8:00 PM. Once it is submitted it will be validated as long as it matches your score sheet. Keep up the great work and get pumped for next Friday. WOD: 1) Back Squat: 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) 20 minutes EMOTM: Odd, Muscle-ups, Even, Toes-to-bar Pick a rep count that you can maintain for all 10 rounds. 4) Row: 4 x 1200m Rest 3 minutes between intervals. Row at your 2K PR Pace, no slower or faster….