Author: Jade

*Cleaning out the Cubbies HERE…TODAY! **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 5/side Split Kneeling Single Arm Dumbbell Press + 20-30 Mountain Climbers Pick a weight that is difficult but you can maintain for all 7 sets. Whatever knee is down is the arm you press with. Mountain Climber reps are total, not per side. Goal is to get knee all the way to tricep/elbow area. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 5/side Single Arm Dumbbell Row + 30 seconds Double-under Practice Pick a weight that is difficult but you can maintain for all 7 sets. Keep the rows nice and strict. If you have proficient Double-unders than perform 30 DU’s each round. 2) 12 minute AMRAP: 8 Dumbbell Front Squats 35/25 12 Ring Rows 16 Box Jump…

*Cleaning out the Cubbies HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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 –…