Category: Move

*The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 10 Supinated Bent Over Barbell Rows + 5 Standing Dumbbell Strict Press Pick loads that are difficult, but that you feel confident in being able to maintain for all 7 sets. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 20-30 seconds Handstand Hold + 20-30 second Hanging Hollow Hold Pick times that you feel confident that you can maintain for al 7 sets. 2) 10 minute AMRAP: 21 Wall Balls 14/8 15 Alternating Dumbbell Snatch 35/25 9 Knees-up Extra Work: 3) Sumo Stance Good Morning: 4 sets of 12 Rest 90-120 seconds between sets. Focus on positioning over load. 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: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 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,…

*The Open is Coming…And We Won’t Be Participating HERE WOD: 1) Every 7:00 x 6 sets: Odd… 0:00 – 2:00 – Calories Ski/Bike/Row/Run 2:00 – 3:00 – Max Unbroken Push-ups 3:00 – 6:00 – AMRAP – 10 Burpees + 20 Dumbbell Hang Power Cleans 35/25 6:00 – 7:00 – Rest Even… 0:00 – 2:00 – Calories Ski/Bike/Row/Run 2:00 – 3:00 – Max Unbroken Push-ups 3:00 – 6:00 – AMRAP – 10 Alternating Dumbbell Plank Rows 35/25 + 10 V-Ups 6:00 – 7:00 – Rest 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

*The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 15 Russian Kettlebell Swings + 15 Hollow Rocks Pick a weight you can maintain unbroken for all 7 sets. This should be heavier than your normal Kettlebell Swing weight. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 10 D-Ball Deadlifts + 30 second D-Ball Bear Hold Pick a weight you can maintain for all 7 sets. 2) 10 minute AMRAP: 9 Ball Slams 40/30 15 Ring Rows 50 Heavy Rope Single-unders Extra Work: 3) Cable Flat Bar Upright Rows: 3 sets of 30 Rest 90-120 seconds between sets. Keep weight light and focus on positioning/activation. 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 – 9:00 – Every 3:00 x 3 sets: 10 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/10/18 for loading. 1b) 9:00 – 18:00 – Every 3:00 x 3 sets: 10 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/10/18 for loading. 1c) 18:00 – 24:00 – Every 2:00 x 3 sets: 7/side Dumbbell Top + Bottom Reverse Lunge Hold a heavy Dumbbell in the Farmers Position, and a Light one at the Front Rack. Perform all reps on 1 side, then switch the Dumbbell Positions when you switch to the other leg. Reference 12/10/18 for loading. 2) 7 minute AMRAP: 15 Deadlifts 115/75 15 Box Jumps 24/20 Extra Work: 3) Single Leg Hip Thrust: 3 sets of 15/side Rest…