Category: Competition

* The Open Is Coming HERE WOD: 1) Push Press: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Push Jerk: 4 sets of 8 Warm-up as needed. Ret 2-3 minutes between sets. Only build as heavy as you can maintain cycling the barbell. 3) Snatch Push Press: 3 sets of 4 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 4) Clean Pulls: 4 sets of 3 @ 100% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. 5a) 7 minute AMRAP: Dumbbell Burpees 50/35 Immediately Into 5b) 5 minutes to Establish: 1RM Deadlift Immediately Into 5c) 7 minute AMRAP: 15 Chest-to-bar Pull-ups 12 Dumbbell Thrusters 50/35 9 Calories Rowed Immediately Into 5d) 3 minute AMRAP: Max Double-unders For the Dumbbell Burpee standard literally think about doing a Burpee with…

* The Open Is Coming HERE Pre Class: 1) 21 minute EMOTM: Movement 1 – 3-5/side Overhead Dumbbell Lunges 50/35 Movement 2 – 15 Box Jump Overs 24/20 Movement 3 – 100ft Dumbbell Farmers Carry 100/70 Scale reps/loading as needed to be able to maintain all 7 sets. WOD: 2) 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. 3) 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. 4) “Open 11.3” – 5 minute AMRAP: Max Reps Squat Clean and Jerk 165/110 The Clean and Shoulder-to-Overhead each count as there own rep for your score. Extra Work: 5) Strict Muscle-up: 10 minute EMOTM Scale to an…

* The Open Is Coming HERE Pre Class: 1) 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. WOD: 2) 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. 3) 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. 4) 5 rounds AQAP: 10 Power Cleans 135/95 10 Bare Facing Burpees Extra Work: 5) Dumbbell Bulgarian Split Squats: 4 sets of 8/side Rest 90-120 seconds between sets. Load as heavy as deemed fit. 6) Banded Pull Throughs: 3 sets of 20 Rest 90-120 seconds between sets. 7) Glute Ham Raise:…

* 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…