1. Conditioning For time: 50 Wall-Ball 50 Box Jumps 20/24 50 KBS 35/55 25 Wall-Ball 25 Box Jumps 25 KBS 10 Wall-ball 10 Box Jumps 10 KBS 2. Skill Emom x 5 min 3 MU’s or 7 dips  

TEAM WOD Partner A will complete 10 snatches and 1 sprint. Then Partner B will complete 10 snatches and 1 sprint. 6 total for each partner. Row 1000m  – 500 each 10 arm KB snatches 55/35 Sprint mailbox and back 10 one arm KB snatches Sprint mailbox and back 10 one arm KB snatches Sprint […]

Open Workout 15.2 For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65 lb.) 14 chest-to-bar pull-ups Etc., following same pattern […]

1. EMOMx10 Odd: 7 PC at 135/95 + 30 Double unders Even: 7 C2B + 7 WB, 30/20 2. EMOMx9 Odd: 5 Overhead Squats at 135/95 + 30 Double unders Even: 5 Box Jumps, 40/30″ + 7 WB, 30/20 3. EMOMx8 Odd: 3 Power Snatch at 135/95 + 30 Double unders Even: 3 Muscle ups […]

Rest Day!  Open WOD 1 in the books. The Men held on, literally, a few more reps than the Women for the WIN this week. Rest up ladies 15.2 is ours – we mean good luck everyone! NO striking today. See you next week! It was good to see so many faces at Open Gym […]