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    OPEN GYM    

    HERO WOD   For Time   “Jag 28”   For time: Run 800 meters 28 American Kettlebell Swings 32/24 28 Strict Pull-ups 28 Kettlebell Clean and Jerks 28 Strict Pull-ups Run 800 meters     *Partner Run together, then they each do 28 reps of each movement, but as one partner working and…

  Strength   12:00 EMOM, Alternating Minutes minute 1: Hang Power Clean + TnG Power Clean minute 2: Clean and Jerk   Perform @ 70%+ of Limiter (either Hang Power Clean or Jerk)   For the Hang Power Clean + TnG Power Clean, we are looking to emphasize hip extension and keeping the bar close.…

    WOD   For Time:   “Bison’s Blast”   Every 15:00 x 2 Sets 36-24-12 Calorie Row* Wall Balls 9/6 72-48-24 Double Unders *Female Row Calories 27/18/9   Active: 30-20-10 Calorie Row* Wall Balls 60-40-20 Double Unders *Female Row Calorie 24-16-8   Lifestyle: 24-16-8 Calorie Row* Wall Balls 72-48-24 Singles *Female Row Calorie 18-12-6…

    WOD For Time: 20 min cap “Shoryuken”   5 Sets 5 Bar Muscle-Ups 15 Single Dumbbell Step Overs 22.5/15, 24/20 1 Legless Rope Climb 9 Handstand Push-Ups   Active- 10 Pull-Ups 15 Single Dumbbell Step Overs 15/12.5 1 Rope Climb 5 Handstand Push-Ups Lifestyle- 5 Sets 10 Banded Strict Pull-Ups 15 Alternating Box…

  Strength   Build to a heavy 3:   Every 2:30 x 5 Sets 3 Hang Snatch @ 75%+ of 1RM Snatch   This format dictates that we are starting at 75% and increasing loads on each set. WOD   7:00 AMRAP   “Sonic Boom”   1-2-3-4-5.. Overhead Squat 61/43 Lateral Burpees over the Bar…

  Strength   For Load:   Deadlift Every 2:30 x 4 Sets Set 1: 4 Reps @ 70% Set 2: 3 Reps @ 75% Set 3: 2 Reps @ 80% Set 4: 2 Reps @ 85%   We are looking to progress weights today for 2 reps @ 85%. The focus here will be the…

    OPEN GYM    

    HERO WOD   For Time   “Glen”   30 Clean-and-Jerks (135/95 lb) 1 mile Run 10 Rope Climbs (15 ft) 1 mile Run 100 Burpees   Active: As a team of 2 run together, split the rest 43/29kg   Lifestyle: As Active but reduce the run to 1km Rope climbs as lay to…

  Skill   Coach Led   Gymnastics Skill Progression   Spend 10-15 minutes on Chest to Bar Technique and Progressions   -Scale today include Inverted Rows for more mid-back engagement or banded chest to bar to allow for full range of motion to the bar.     WOD   For Time   “Glitch”   6…