Category: Move

* The Open Is Coming HERE WOD: 1) 21 minute EMOTM: Movement 1 – 5 Floor Press Movement 2 – 10-20 Push-ups Movement 3 – 20-40 second D-Ball Bear Hug Hold For Floor Press start around 60% of your 1RM and climb as deemed fit, if you don’t know it base off your Bench Press. Push-ups work for quality over quantity, scale as needed to get at least 10 Unbroken every round. Pick a time and weight for the D-Ball that you can maintain for all 7 rounds. 2) 12 minute AMRAP: 8 Ring Rows 8 Dumbbell Front Squats 25/15 8 Dumbbell Shoulder-to-Overhead 25/15 Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

* The Open Is Coming HERE WOD: 1) 21 minute EMOTM: Movement 1 – 5 Deadlifts Movement 2 – 5 High Box Jumps Movement 3 – 20-40 second Superman Hold Start around 60-70% of your 1RM for the Deadlift and climb as deemed fit. Box Jumps are not for speed, jump up, step down, and reset. Pick a time for the Superman Hold that you can maintain for all 7 sets. 2) 7 minute Up Ladder: 3 Sumo Deadlift High-pulls 65/45 3 Burpees Extra Work: 3) Handstands: 10 minutes Practice Work on any facet of getting upside down. 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. Start around 60-70% of your 1RM and build as heavy as deemed fit. 3 second pause in the bottom. No bounce to get out of the hole. Reference 1/16/17 for loading. 2) Back Squat: 10 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. Build as heavy as deemed fit. Reference 1/16/17 for loading. 3) 4 rounds for Max Reps: 40 seconds Abmat Sit-ups 20 seconds Rest 40 seconds D-Ball Over the Shoulder 70/50 20 seconds Rest 40 seconds Single-unders 20 seconds Rest Extra Work: 4) D-Ball Box Step-ups: 3 sets of 10/side @ 70/50 Setup box height so Knee is in line with the Hip Joint. Ball is held in the…

* The Open Is Coming HERE WOD: 1) Teams of 2 – 30 minute AMRAP: 20 Kettlebell Swings 35/26 20 Goblet Squats 35/26 20 Box Jumps 24/20 Performed as “you go, they go.” Partner A performs 20 Swings, then Partner B performs 20 Kettlebell Swings, and continue back and forth through each movement for 30 minutes. Extra Work: 2) Double-unders: 10 minute Practice Goal should be to work to 100 Unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* The Open Is Coming HERE WOD: 1) Pause Front Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3 second Pause in the bottom, NO bounce to come back up. 2) Front Squat: 5 Reps Every 2:00 x 4 sets This should be done as a continuation of your Pause Squats starting at 10:30 on the clock.  3) 8 minute AMRAP: 15 Abmat Sit-ups 12 Wall Balls 14/8 9 Dumbbell Thrusters 25/15 Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if appropriate. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE