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: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 5 Strict Press + 5-10 Push-ups or Ring/Bar Dips Strict Press performed from the floor. Work to build your loading each set. For the Push-up/Dip pick a movement and quantity of reps that you can maintain for all 5 sets. 1b) 10:00 – 20:00 – 8 minute AMRAP: 10 Deadlifts 135/95 20 Box Jumps 24/20 2 minute Rest period after finishing to transition to your next part. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 5-10 Knees-up/Toes-to-bar + 5 Pendlay Row Pick a rep count you can maintain for the Knees-up/Toes-to-bar. For the Pendlay Row…

*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) Every 1:30 x 7 sets: Snatch High-Pull + Hang Snatch High-Pull + Hang Muscle Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Halting Snatch + Hang Snatch Continue to build loading from the first complex. Halt just below the knee for 3 seconds. Both reps full Squat. 3) 10 minute AMRAP: 50 Double-unders 15 Power Snatch 75/55 10 Pull-ups Extra Work: 4) Muscle-ups: 10 minutes Practice Work on any facet of a Muscle-up. 5) Seated Neutral Grip Cable Row: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps,…