Category: Move

* The Open Is Coming HERE WOD: 1) 21 minute EMOTM: Movement 1 – 5 Deadlifts Movement 2 – 5 Broad Jumps Movement 3 – 5/side Single Arm Dumbbell Row Warm-up the Deadlift as deemed fit. Reference last week for loading. Build as heavy as deemed fit. Broad Jumps focus on being as explosive as possible. For Dumbbell Rows focus on being nice and strict. 2) 5 minute AMRAP: 10 Front Squats 65/45 10 Shoulder-to-Overhead 65/45 Extra Work: 3) Hollow/Superman Kips: 10 minute EMOTM Work on your positioning and shoulder activation. Pick a rep count you can maintain for all 10 sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* The Open Is Coming HERE WOD: 1) 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. 2) 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. 3) 7 minute AMRAP: 10 D-Ball Over the Shoulder 70/50 10 Burpees Extra Work: 4) Dumbbell Alternating Lunges: 4 sets of 8/side Rest 90-120 seconds between sets. Load as heavy as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* The Open Is Coming HERE WOD: 1) 5 rounds for Max Reps: 1 minute Row for Calories 1 minute Box Jumps 24/20 1 minute Knees-up 1 minute Goblet Squats 35/26 1 minute Kettlebell High-pulls 35/26 Extra Work: 2) Farmers Carry: 6 x 200ft Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

* The Open Is Coming HERE WOD: 1) 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 up. 2) Front Squat: 10 Reps Every 3:00 x 3 sets This should be done as a continuation of your Front Squat starting at 10:00 on the clock. Reference 1/20/17 for loading. Build as heavy as deemed fit. 3) 8 minute AMRAP: 15 Wall Balls 14/8 3 Rope Sit-to-stand Extra Work: 4) Band Pull Aparts: 100 Not For Time Switch between Over and Underhand every 10 reps. Focus on positioning and activation over speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* 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…