Open Cycle begins TODAY! Are you #InTheOpen ? If not, what are you waiting for!? It’s so much fun! STR: Snatch WOD: For Time: 10 DL (225/155) 10 Bar Facing Burpees 8 DL 8 BFB 6 DL 6 BFB 3 DL 3 BFB CO: 1 min Lizard Pose (each leg) 1 min Forward Fold 1 […]
9am TEAM WOD: Matt’s Birthday WOD! 10:30am: Yoga
Cycle 4 Open Prep! 1 Week Left!! W4D5 STR: Front Squat WOD: AMRAP 4: 7 Push Jerks (155/105) from ground 7 Lateral Burpees over Bar Rest 1:00 AMRAP 3: Max Handstand Walk Sub: Max Shoulder Touches Rest 2:00 AMRAP 4: 7 Push Jerks 7 Lateral BOB Rest 1:00 AMRAP 3: Max HSW Sub: Max ST […]
Cycle 4 W4D4 SKILL: 3 Sets: OH KB Carry Plank Holds WOD: AMRAP in 14 minutes: 60 calorie row 50 toes-to-bar 40 wall balls (20/14) 10/9′ 30 cleans (135/95) 20 ring muscle-ups CO: 800m jog
Cycle 4 Open Prep! W4D3 Partner Valentine’s WOD: For Time: 200m Run (together) 14 Partner WB 200m Run 14 Synchronized Burpees 200m Run 14 Synchronized DB Thrusters 200m Run 14 Partner MB Sit-ups CO: 200m Buddy Carry Or 400m MB Carry (Athletes pick their weight for all)
Cycle 4 Open Prep W4D2 STR: Back Squat WOD: 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95/65) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following […]
Cycle 4 Open Prep!! Almost go time! W4D1 WOD 1: AMRAP 10: 12 Alt Pistols 10 Power Cleans (135/95) 8 Bar MUs Rest as needed WOD: Every 2min for 12: 10 KBS (1.5/1) 200m Run CO: 2 Rounds: 200m Row 4 Tire Flips
9-10am WOD: Teams of 2 AMRAP 30: 1 Rd of Cindy (each) 400m Run (together) 3 Cleans (each) add weight each round. Start at 55-60% 10:30-11:30am Yoga
Cycle 4 W3D5 STR: Front Squat WOD: EMOM for 21 Min: 200m Run 10 Calorie Row 12 Lateral Burpees over bar Rotate through movements. CO: 1000m Row
Cycle 4 Open Prep W3D4 WOD: “Freedom Sauce” AMRAP 3: 21 OHS (95/65) 21 Burpees Max Calorie Row in remaining time. Rest 3:00 AMRAP 3: 18 OHS (115/85) 18 Burpees Max Calorie Row in remaining time. Rest 3:00 AMRAP 3: 15 OHS (135/95) 15 Burpees Max Calorie Row in remaining time. Rest 3:00 AMRAP 3: […]
