Category: Move

*2019 Events Breakdown HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: 1) Every 7:00 x 6 sets: Odd… 0:00 – 2:40 – Calories Ski/Bike/Row/Run 3:00 – 5:00 – Single Arm Dumbbell Push Press 35/25 5:00 – 6:00 – V-Ups 6:00 – 7:00 – Rest Even… 0:00 – 2:40 – Calories Ski/Bike/Row/Run 3:00 – 5:00 – Box Jump Overs 24/20 5:00 – 6:00 – Ball Slam 40/30 6:00 – 7:00 – Rest Each station is for Max Reps. For the Push Press make sure you break-up your sides evenly, matching one side to the other. Scale as needed. Extra Work: 2) Split Kneeling Single Arm Landmine Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*2019 Events Breakdown HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 10 D-Ball Bear Hug Lunges + 10 Banded Pull Throughs Use a weight and band tension you can maintain for all 7 sets. For the Pull-Throughs focus on position over speed/tension. Lunges can be done forward or reverse step, athletes choice. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 10 Dumbbell Sumo Stance Romanian Deadlifts + 10-15 Abmat Sit-ups Use weights and pick a rep quantity for the Sit-ups that you can maintain for all 7 sets. For the Deadlifts focus on position over loading. 2) 10 minute AMRAP: 21/15 Calories Ski/Bike/Row/Run 21 Kettlebell Hang High-Pulls 53/35 21 Ring Rows Extra Work: 3) Seated Single Arm Cable D-Handle Row: 3 sets of 20/side Rest 90-120 seconds between sets. Perform all…

*The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/28/18 for loading. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 5 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/28/18 for loading. 1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 7/side Front Rack Box Step-ups Work light and focus on activation and not pushing off with the trailing leg. Use a box height that puts your knee and hip in line when foot is on the box. Perform all reps on 1 side before switching to the other. Reference 12/28/18 for loading. 2) 3 rounds AQAP: 24 Deadlifts 95/65 12 Burpees 6 Front Squat 95/65 Extra Work: 3) Hip Thrusts: 3…

*The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 25 minute AMRAP: 24 Ball Slams 40/30 12 Burpees 6/side Slam Ball Bear Lunges 40/30 3 Rope Sit-to-stand Extra Work: 2) Plate Pinches: 5 x Max Hold Rest 60 seconds between sets. Pick a weight you can hold for at least 30 seconds to start. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Cleaning out the Cubbies HERE…TODAY! **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 5/side Split Kneeling Single Arm Dumbbell Press + 20-30 Mountain Climbers Pick a weight that is difficult but you can maintain for all 7 sets. Whatever knee is down is the arm you press with. Mountain Climber reps are total, not per side. Goal is to get knee all the way to tricep/elbow area. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 5/side Single Arm Dumbbell Row + 30 seconds Double-under Practice Pick a weight that is difficult but you can maintain for all 7 sets. Keep the rows nice and strict. If you have proficient Double-unders than perform 30 DU’s each round. 2) 12 minute AMRAP: 8 Dumbbell Front Squats 35/25 12 Ring Rows 16 Box Jump…