Category: Sport

* The Open Is Coming HERE WOD: 1) Pause Front Squat: 2 Reps Every 2:00 x 5 sets Warm-up as needed. Reference 1/27/17 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) Front 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 1/27/17 for loading. 3) 15 minute AMRAP: 15 Wall Balls 20/14 12 Alternating Single Arm Dumbbell Snatch 35/25 9 Knees-to-armpits Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. 5) 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) 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…

* The Open Is Coming HERE WOD: 1) Every 2:00 x 7 sets: 5 Push Press + 5-15 Pull-ups Warm-up as needed. Push Press is done from the floor. Start around 60-70% of your 1RM Push Press and climb as deemed fit. For the Pull-ups pick a quantity you feel you can maintain for all 7 sets. 2a) 7 minute AMRAP: Dumbbell Burpees 35/25 Immediately Into 2b) 7 minute AMRAP: Max Calories Row/Ski/Bike For the Dumbbell Burpee standard literally think about doing a Burpee with Dumbbells in your hands. The Dumbbells must come to the floor, and your entire chest body must come to the ground, from there the Dumbbells must finish overhead standing tall. How you get from Point A to Point B is up to you. Extra Work: 3) GHD Sit-ups: 4 sets of 15 Rest 90-120 seconds between sets. 4) Barbell Turkish Get-up: 10 minutes Practice Practice both sides,…

* The Open Is Coming HERE WOD: 1) Snatch EMOTM: Minutes 1-3 – 3 T+G Reps Minutes 4-6 – 2 T+G Reps Minutes 7-10 – 1 Rep Warm-up as needed. Start around 60-70% of your 1RM and build as heavy as deemed fit. 2) Squat Clean Thruster: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM Clean and Jerk. Build as heavy as deemed fit. 3) 5 minute AMRAP: Max Reps Squat Clean and Jerk 115/75 The Clean and Shoulder-to-Overhead each count as there own rep for your score. Extra Work: 4) Toes-to-bar: 50 reps for time Keep track of time and sets to complete. If you don’t have these proficiently yet use this as time to practice. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps,…

* 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) 5 rounds AQAP: 10 Power Cleans 95/65 10 Burpee Lateral Bar Hops Extra Work: 4) Dumbbell Bulgarian Split Squats: 4 sets of 8/side Rest 90-120 seconds between sets. Load as heavy as deemed fit. 5) Row: 3 sets of 1000m, Rest 3 minutes 500m, Rest 2 minutes 250m, Rest 1 minute Goal is to work on consistent pacing for each distance. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE