Author: Jade

*The Open is Coming…And We Won’t Be Participating HERE WOD: 1) Every 7:00 x 6 sets: Odd… 0:00 – 2:00 – Calories Ski/Bike/Row/Run 2:00 – 3:00 – Max Unbroken Push-ups 3:00 – 6:00 – AMRAP – 10 Burpees + 20 Kettlebell Swings 53/35 6:00 – 7:00 – Rest Even… 0:00 – 2:00 – Calories Ski/Bike/Row/Run 2:00 – 3:00 – Max Unbroken Push-ups 3:00 – 6:00 – AMRAP – 10 Alternating Dumbbell Plank Rows 50/35 + 10 V-Ups 6:00 – 7:00 – Rest Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. 3) Handstands: 10 minutes Practice Work on any facet of a Handstand Push-up, Walk, Hold. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*The Open is Coming…And We Won’t Be Participating HERE **For Sport Programming going forward there will be a slight shift in programming emphasis on Tuesday’s. We are going to go from low-moderate loading skill based complexes, and transition to a block working on barbell cycling. So you can expect to see Barbell Cycling work on Tuesday, and heavy Olympic Complexes on Friday.  WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 5 T+G Squat Snatch Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. The goal stimulus here is true Barbell Cycling, meaning you only work as heavy as you can while keeping the barbell moving through the entire set of 5 reps. There should be no pausing at the Hang, Front Rack, or Overhead Position on any of these sets. 1b) 10:30 – 21:00 –…