Author: Jade

* The Open Is Coming HERE WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in…

* The Open Is Coming HERE WOD: 1) Every 2:00 x 7 sets: 5 Push Press + 5-15 Pull-ups Warm-up as needed. Push Press is done from the floor. Start around 60-70% of your 1RM Push Press and climb as deemed fit. For the Pull-ups pick a quantity you feel you can maintain for all 7 sets. 2a) 7 minute AMRAP: Dumbbell Burpees 25/15 Immediately Into 2b) 7 minute AMRAP: Max Calories Row/Ski/Bike For the Dumbbell Burpee standard literally think about doing a Burpee with Dumbbells in your hands. The Dumbbells must come to the floor, and your entire chest body must come to the ground, from there the Dumbbells must finish overhead standing tall. How you get from Point A to Point B is up to you. Extra Work: 3) Abmat Sit-ups: 100 for time Keep track of time and attempts to complete. For results post detailed weights, reps,…