Author: Jade

*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) Touch and Go Power Clean: 3-3-3-3-3 Rest 90-120 seconds between sets. Build through 5 heavy working sets. These are touch and go and that is what we want you all to practice, no dropping the bar, and no resting it on the floor in between reps. You may rest in the rack or in the hang. See video below for demo. 2) 10 minute AMRAP: 30 Calories Rowed 30 Box Jumps 30/24 30 Squat…

WOD: 1) Back Squat: 1 x 5 @ 65%, 3 x 5 @ 75% Rest 90 seconds between sets. 2) Front Squat: 4 x 5 @ 65% Rest 90 seconds between sets, including the transition from Back Squats to Front Squats 3) Every 4 minutes for 3 rounds: 25 Dumbbell Thrusters 35/25 25 Pull-ups Score for this workout is total rest earned. Extra Work: 4) Barbell Lunges: 3 x 5/side Rest 90 seconds between sets. 5) Reverse Hyper: 3 x 25 Rest 90 seconds between sets. For results post weight of each set of Squats and total rest earned in Met-con along with any scaling used. If you did Extra Work post weights, thoughts, etc. Post Results/Thoughts To Comments

WOD: 1) 5 rounds AQAP: 10 Front Squats 155/105 20 Handstand Push-ups 400m Run Extra Work: 3) Glute Ham Raise: 5 x 5 Rest 90 seconds between sets. 3) Turkish Get-up: 3 x 3/side Alternate sides each rep. Heavy as possible. Rest 90 seconds. For results post time to complete workout along with any scaling used. If you did Extra Work post reps, weights, etc. Post Results/Thoughts To Comments    

WOD: 1) Snatch: 1-1-1-1-1-1-1 This can be any type of Snatch. Use this as an opportunity to build to a heavy single. Make sure you are hitting a total of 7 working singles. Rest 90-120 seconds between lifts. 2) “Open 13.4”-7 minute AMRAP: 3 Clean and Jerks 135/95 3 Toes-to-bar 6 Clean and Jerks 135/95 6 Toes-to-bar 9 Clean and Jerks 135/95 9 Toes-to-bar and so on until 7 minutes is up If you are taking part in the Open please make sure you familiarize yourself with the movement standards For results post weight of each set of Snatch hit and total reps completed in Met-con along with any scaling used. Post Results/Thoughts To Comments http://www.youtube.com/watch?v=UxEtJoK0-jA

WOD: 1) 15 minutes: On the 0:00 Movement of Your Choice, On 0:30 20 Double-unders Perform a movement of your choice, 1-5 reps, on the top of the minute. This should be a movement that you struggle with, not something you are good at. If you can’t perform 20 Double-unders in 20 seconds, then treat this as 20 seconds of Jump Rope Practice. 2) 15 minute AMRAP: 5 Wall Climbs 20 Jump Over the Box 24/20 http://www.youtube.com/watch?v=Xg7fWc2LVhI For results post movement for Work Your Weakness, and Rounds and Reps completed in Met-con along with any scaling used. Post Results/Thoughts to Comments