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) 21 minute EMOTM: Movement 1 – 5 Floor Press Movement 2 – 10-20 Push-ups Movement 3 – 20-40 second D-Ball Bear Hug Hold For Floor Press start around 60% of your 1RM and climb as deemed fit, if you don’t know it base off your Bench Press. Push-ups work for quality over quantity, scale as needed to get at least 10 Unbroken every round. Pick a time and weight for the D-Ball that you can maintain for all 7 rounds. 2) 12 minute AMRAP: 8 Pull-ups 8 Dumbbell Hang Squat Cleans 35/25 8 Dumbbell Shoulder-to-Overhead 35/25 Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of time and attempts to complete. 4) Strict Weighted Chin-up: 5 sets of 5 Rest 2-3 minutes between sets. Heavy as possible.  For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE