Author: Jade

*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, 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: Muscle Snatch + Hang Muscle Snatch + 2 Snatch Balance Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Snatch + Low Hang Snatch + Overhead Squat Continue to build loading from the first Complex. No dropping the bar between reps. 3) 3-3-4 minute AMRAP – 1 minute Rest: 30 Wall Balls 20/14 20 Toes-to-bar Max Power Snatch 95/65 Extra Work: 4) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. 5) Single Arm D-Handle Cable Pull Down: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. For results…

*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) 1 Pause Front Squat + 2 Front Squats: Every 2:00 x 7 sets Warm-up as needed. Build as heavy as deemed fit. Reference 1/22/18 for loading. 2) Back Rack Box Step-ups: 10/side Every 3:00 x 3 sets No alternating, perform all reps on 1 leg before switching to the other. Setup the box so your knee is in line with your hip when your foot is on the box. 3) 7 minute Up Ladder: 3 Hang Power Cleans 135/95 10 Double-unders Workout is 3+10, 6+20, 9+30, and so on until 7 minutes is up. Extra Work: 4) Elevated Kettlebell Sumo Stance Romanian Deadlift: 3 sets of 15 Rest 90-120 seconds between sets. Stand…