Author: Jade

WOD: 1)  3 rounds AQAP: 5 Squat Snatch 185/135 4 Squat Snatch 205/145 3 Squat Snatch 225/155 2 Squat Snatch 245/165 1 Squat Snatch 265/175 Rest 5 minutes Ideally setup 5 separate bars so you can focus as much as possible on the work and not changing plates. Scale as needed. 2) 3 rounds AQAP: 9 D-Ball Over the Shoulder 150/100 15 Strict Handstand Push-ups 21/15 Calories Assault Bike Scale as needed. 3) 5 rounds AQAP: 400m Run 10 Burpee Box Jump Overs 24/20 Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) “18.5” – 7 minute Up Ladder: 3 Thrusters 100/65 3 Chest-to-bar Pull-ups Have fun. 2) Muscle Clean + Hang Muscle Clean + Front Squat + 2 Push Press: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Clean + Clean + Jerk: Every 1:30 x 7 sets Continue to build loading from complex 1. Drop and reset between Cleans. All Cleans full Squat. 4) Front Squat: 3 sets of 10 Rest 2-3 minutes between sets. Heavy but not maximal. 5) Run: 8 x 400m Rest 3 minutes between sets. Hard, but maintainable efforts. 6) Reverse Hyper: 3 sets of 20 Rest…