Author: Jade

WOD: 1) Back Squat: 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Rest 90 seconds between sets, including the transition from Back to Front Squat. 3) 12 minute up Ladder: 1 Hang Squat Snatch 135/95 2 Chest-to-bar Pull-ups 3 Burpees 2 Hang Squat Snatch 135/95 4 Chest-to-bar Pull-ups 6 Burpees 3 Hang Squat Snatch 135/95 6 Chest-to-bar Pull-ups 9 Burpees and so on until 12 minutes is up Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds. 5) GHD Sit-ups: 3 x 15-30 Rest 90 seconds. For results post weight of each set of Squats and total reps completed in Met-con along with any scaling used. If you did Extra Work post reps, thoughts, etc. Post Results/Thoughts To Comments The Open is over,…

WOD: 1) 4 rounds AQAP: 20 Power Cleans 135/95 30 Hand Release Push-ups 400m Run For results post time to complete Met-con along with any scaling used. Post Results/Thoughts To Comments

*Please note that this Saturday afternoon and all day Sunday we will be hosting another Power Lifting Competition. This means there will be no open gym on Sunday. For those who have been repeating the Open workouts please look at doing it Thursday and Saturday if it is crucial for you to do it twice, there will be no opening or time to do it on Sunday. WOD: 1) 12 minutes EMOTM: On 0:00, 2 Power Snatches @ 70-80% of 1RM, On 0:30, 20 Double-unders If you cannot complete 20 Double-unders in 20 seconds or less then perform 20 seconds of Double-under practice. 2) “Open 13.5”- 4 minute AMRAP: 15 Thrusters 100/65 15 Chest-to-bar Pull-ups Masters 55+ – 65/45, Pull-up/Jumping Chest-to-bar Pull-ups If you are able to complete 3 full rounds (90 reps) of the workout in within 4 minutes then you get…

*Please note that this Saturday afternoon and all day Sunday we will be hosting another Power Lifting Competition. This means there will be no open gym on Sunday. For those who have been repeating the Open workouts please look at doing it Thursday and Saturday if it is crucial for you to do it twice, there will be no opening or time to do it on Sunday. WOD: 1) Deadlift: 5-5-5-5-5 Work through 5 heavy sets of 5. Rest 2-3 minutes between sets. 2) 15 minute AMRAP: Work Your Weakness Movement 1 x 30 reps Work Your Weakness Movement 2 x 30 reps For this Met-con pick two movements of your choice, these movement should be movements you struggle with or are WEAK at. Each movement should be performed at 30 reps. For results post weight of each set of Deadlifts and your…

*Please note that this Saturday afternoon and all day Sunday we will be hosting another Power Lifting Competition. This means there will be no open gym on Sunday. For those who have been repeating the Open workouts please look at doing it Thursday and Saturday if it is crucial for you to do it twice, there will be no opening or time to do it on Sunday. WOD: 1) Front Squat: 2-2-2-2-2-2-2 Rest 90 seconds g sets. All 7 sets should be at 75% of your 1RM or greater…this means it should be 7 heavy sets. 2) 30-25-20-15-10-5 – AQAP: Burpees Kettlebell Swings 70/53 Extra Work: 3) Ring or Bar Muscle-up: 5 x 5 Work on whichever you struggle with more, if 5 x 5 is easy, add a vest. 4) Good Mornings: 3 x 15 Heavy as possible. Rest 90 seconds. For results post weight…