Category: Move

*Cleaning out the Cubbies HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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 –…

*Cleaning out the Cubbies HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 5 Push Press + 30 second Hollow Hold Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 10:00 – 18:00 – 8 minute AMRAP: 10 Calories Ski/Bike/Row/Run 20 Push-ups Scale as needed. 2 minutes rest after this. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 5 Bent Over Rows + 30 second Hollow Hold Start around 50-60% of your bodyweight and build as heavy as deemed fit. 1d) 30:00 – 38:00 – 8 minute AMRAP: 10 Calories Ski/Bike/Row/Run 10 Burpees Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Cleaning out the Cubbies HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 50ft Walking Dumbbell Romanian Deadlift Use a moderate weight for these. Essentially this is an alternating, staggered stance Romanian Deadlift. Each rep you do take a step forward and perform a rep in the other staggered stance. Continue on this path until you cover 50ft. 1b) 10:30 -21:00 – Every 1:30 x 7 sets: 10 High Box Jumps + 15 seconds/side Side Plank Pick a height that is a bit higher than your typical Met-con Box Jump height. Step down on each rep. 2) AQAP: 50-40-30-20-10 Kettlebell Swings 35/26 25-20-15-10-5 Knees-up Extra Work: 3) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE    

*The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 7 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/17/19 for loading. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 7 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/17/19 for loading. 1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 5/side Single Leg Kettlebell Romanian Deadlift + Reverse Lunge Work light and focus on position and balance. Perform a Single Leg RDL then go directly into a Reverse Lunge. That is one rep, perform 5 on each side. Perform all reps on 1 side and then switch. Reference 12/17/19 for loading. 2) 7 minute AMRAP: 10 D-Ball Over the Shoulder 70/50 50 Heavy Rope Single-unders Extra Work: 3) Hip Extension: 3…

*The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 21 minute AMRAP: 30 Calories Ski/Bike/Row/Run 20 Ring Rows 10 Dumbbell Thrusters 35/25 Extra Work: 2) Single Arm Kettlebell Z-Press: 4 sets of 8/side Rest 90-120 seconds between sets. 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