Author: Jade

* The Open Is Coming HERE WOD: 1) Snatch EMOTM: Minutes 1-3 – 3 T+G Reps Minutes 4-6 – 2 T+G Reps Minutes 7-10 – 1 Rep Warm-up as needed. Start around 60-70% of your 1RM and build as heavy as deemed fit. 2) Squat Clean Thruster: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM Clean and Jerk. Build as heavy as deemed fit. 3) 5 minute AMRAP: Max Reps Squat Clean and Jerk 115/75 The Clean and Shoulder-to-Overhead each count as there own rep for your score. Extra Work: 4) Toes-to-bar: 50 reps for time Keep track of time and sets to complete. If you don’t have these proficiently yet use this as time to practice. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps,…

* The Open Is Coming HERE WOD: 1) Pause Back Squat: 2 Reps Every 2:00 x 5 sets Warm-up as needed. Reference 1/23/17 for loading. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bounce to get out of the whole. 2) Back Squat: 7 Reps Every 3:00 x 3 sets This should be done as a continuation of your Pause Squats starting at 10:00 on the clock. Reference 1/23/17 for loading. 3) 5 rounds AQAP: 10 Power Cleans 95/65 10 Burpee Lateral Bar Hops Extra Work: 4) Dumbbell Bulgarian Split Squats: 4 sets of 8/side Rest 90-120 seconds between sets. Load as heavy as deemed fit. 5) Row: 3 sets of 1000m, Rest 3 minutes 500m, Rest 2 minutes 250m, Rest 1 minute Goal is to work on consistent pacing for each distance. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE