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) Row – 5 sets of: 1000m @ Hard 500m @ Easy Pick paces that you can maintain across all 5 sets. There is no rest between anything. 2) 1+1/4 Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. For the 1/4 Squat you should be coming up just past parallel and then back down into the bottom. 3) 1+1/4 Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. For the 1/4 Squat you should be coming up just past parallel and then back down into the bottom. 4) Back Box Step-ups: 5/side Every 2:00 x 4 sets Start light, focus on…

*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) 3 sets of: 7 Power Snatch 135/95 5 Power Snatch 155/105 3 Power Snatch 175/125 1 Power Snatch 205/145 Rest 5 minutes between sets. Ideally perform this with all 4 bars setup. 2) 3 sets of: 30 Wall Balls 20/14 15 Deadlifts 225/155 50ft Handstand Walk Rest 3 minutes between sets. Keep track of time/attempts to complete each round/movement. 3) 5 sets of: 20/15 Calories Assault Bike 10 Box Jump (Step-down) 24/20 25ft Double Dumbbell Overhead Walking Lunge 50/35 Rest 3 minutes between sets. Keep track of time/attempts to complete each round/movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE