Author: Jade

*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) 8 sets of: 2 minutes Ski/Bike/Row/Run 40 seconds Max Wall Balls 20/14 20 seconds Rest 40 seconds Max Kettlebell Swings 53/35 20 seconds Rest 40 seconds Max Box Jumps 24/20 20 seconds Rest Extra Work: 2) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip, support, assisted, etc. 3) GHD Sit-ups: 4 sets of 10-15 reps Rest 90-120 seconds between sets. 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) Muscle Snatch + Hang Muscle Snatch + 2 Snatch Push Press + Overhead Squat: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) 2 Snatches + Hang Snatch: Every 1:30 x 7 sets Continue to build loading from complex 1. Drop and reset between the two Snatches. All reps full Squat. 3) 10 minute AMRAP: 12 Calories Ski/Bike/Row 21 Thrusters 65/45 12 Calories Ski/Bike Row 21 Pull-ups Extra Work: 4) Wide Grip Lat Pull-Down: 3 sets of 30 Rest 90-120 seconds between sets. Use a weight you can be strict for the first 20 reps, and then use…