Category: Sport

* 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 Toes-to-bar 1 minute Goblet Squats 53/35 1 minute Kettlebell High-pulls 53/35 Extra Work: 2) Farmers Carry: 6 x 200ft Rest 90-120 seconds between sets. Heavy as possible. 3) Kipping Pull-up: 10 minutes Practice Work on any facet of a Kipping Pull-up. 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) AQAP: 50-35-20 Wall Balls 20/14 6-4-2 Rope Climbs 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. 5) Sumo Stance Good Morning: 4 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work…

* 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) 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 Pull-ups 8 Dumbbell Hang Squat Cleans 35/25 8 Dumbbell Shoulder-to-Overhead 35/25 Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of time and attempts to complete. 4) Strict Weighted Chin-up: 5 sets of 5 Rest 2-3 minutes 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) 10 minute EMOTM: Minutes 1-3 – 3 T+G Power Snatch Minutes 4-6 – 2 T+G Power Snatch Minutes 7-10 – 1 Power Snatch Warm-up as needed. Start at a moderately heavy 3 Rep T+G Power Snatch. Goal should be to build every set. The Triples and Doubles should be heavy, these are not light warm-up sets to get to a Heavy Single. 2) 10 minute EMOTM: Minutes 1-3 – 3 T+G Power Clean Minutes 4-6 – 2 T+G Power Clean Minutes 7-10 – 1 Power Clean Warm-up as needed. Start at a moderately heavy 3 Rep T+G Power Clean. Goal should be to build every set. The Triples and Doubles should be heavy, these are not light warm-up sets to get to a Heavy Single. 3) 7 minute Up Ladder: 3 Clean and Jerks 115/75 3 Bar Facing Burpees Extra Work: 4) Handstand Walk: 10…