Author: Jade

*2019 Events Breakdown HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 1b) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – 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….

*2019 Events Breakdown HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: 1) Every 7:00 x 6 sets: Odd… 0:00 – 2:40 – Calories Ski/Bike/Row/Run 3:00 – 5:00 – Single Arm Dumbbell Push Press 35/25 5:00 – 6:00 – V-Ups 6:00 – 7:00 – Rest Even… 0:00 – 2:40 – Calories Ski/Bike/Row/Run 3:00 – 5:00 – Box Jump Overs 24/20 5:00 – 6:00 – Ball Slam 40/30 6:00 – 7:00 – Rest Each station is for Max Reps. For the Push Press make sure you break-up your sides evenly, matching one side to the other. Scale as needed. Extra Work: 2) Split Kneeling Single Arm Landmine Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE