Category: Sport

* The Open Is Coming HERE WOD: 1) Power Snatch: 8 sets of 1 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 2) Power Clean + Push Jerk: 8 sets of 1 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) “15.1”- 9 minute AMRAP: 15 Toes-to-bar 10 Deadlifts 115/75 5 Power Snatch 115/75 Extra Work: 4) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. 5) Rebounding Box Jumps: 10 minutes Practice Only work within the height that you can rebound. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* 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) Jerk Complex: 1 Complex Every 90 seconds for 15 sets 1 Complex consists of 2 Jerk Dips and 1 Jerk. Start around 60-70% or your 1RM Jerk. Build as heavy as deemed fit. Goal is to have the majority of your lifts in the 75-90% range. 2) 12 minute AMRAP: 5 Burpees 10 Box Jumps Over 24/20 15 Kettlebell Swings 53/35 Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. 4) Rowing: 75, 60, 45, 30, 15 Calories Rest 3 minutes between sets. Make these hard efforts. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Mat Will be down in Boston this evening getting ready for the 15.1 announcement so there will be no Olympic Lifting class this evening. ** The Open Is Coming HERE WOD: 1) Snatch: 8 sets of 1 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. 2) Clean and Jerk: 8 sets of 1 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split. 3) 21-15-9 – AQAP: Push-ups Wall Balls 20/14 Toes-to-bar Extra Work: 4) Stiff Leg Deadlift: 4 sets of 10 Rest 90-120 seconds between sets. Focus for the movement should be positioning and stretch over weight. 5) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* The Open Is Coming HERE WOD: 1) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 2) 10 minute AMRAP: 5 Thrusters 95/65 10 Pull-ups 20 Double-unders Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Keep it strict. Heavy as possible. 4) GHD Sit-ups: 3 sets of 15-30 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments