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) Every 5:00 x 8 sets: Odd – 50 Double-unders + 15 Power Snatch 75/55 + 5 Muscle-ups Even – 50ft Handstand Walk + 21 Overhead Squats 75/55 + 15 Chest-to-bar Pull-ups Scale as needed. Goal should be all movements unbroken. Perform the Handstand Walk in 2 x 25ft with a turn-around. 2) 14 minute EMOTM: Odd – 10-20 Calories Bike Erg Even – 1-2 Legless Rope Climbs 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) 18.2 ???????????? Have fun! 2) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from the Muscle Clean + Push Press. 4) Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from the Power Clean + Push Jerk. 5) Ski Erg: 5K @ 80-90% Work on consistent pacing. 6) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE