Author: Jade

* The Open Is Coming HERE WOD: 1) For time or Reps: 0:00-4:00      50 Double-unders      25 Handstand Push-ups      25 Overhead Squats 95/65 4:00-8:00      50 Double-unders      25 Handstand Push-ups      20 Overhead Squats 135/95 8:00-12:00      50 Double-unders      25 Handstand Push-ups      15 Overhead Squats 185/135 12:00-16:00      50 Double-unders      25 Handstand Push-ups      10 Overhead Squats 225/155 16:00-20:00      50 Double-unders      25 Handstand Push-ups      5 Overhead Squats 275/185 This workout is done exactly like Open 16.2. If you can’t complete the prescribed work by the listed time than your workout is done. If you complete the work before the time cap you may move on and start the next round. If you’re time capped your score is total reps completed, if you have the capacity…

* The Open Is Coming HERE Pre Class: 1) Row: 100, 90, 80…30, 20, 10 Calories Rest 2 minutes between intervals. Pick a starting pace (moderate), and add 50 calories to the pace each interval. 2) Muscle Snatch: Heavy Single This should be quick, use it as Warm-up for your Snatches. No more than 10 minutes on this. 3) Snatch + Hang Snatch: 7 sets Rest 2-3 minutes between sets. Build as heavy as deemed fit. Both reps full Squat. 4) Clean + Hang Clean + Clean + 2 Jerks: 5 sets Rest 2-3 minutes between sets. Build as heavy as deemed fit. All Cleans full Squat. WOD: 5) Pause Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Reference 1/20/17 for loading. Build as heavy as deemed fit. Hold for 3 seconds in the bottom of the squat. No bounce to get…