Class Schedule
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1/7/14 Tuesday

Road to the OPEN


Three sets, not for time, of:

30-45 sec Nose-to-Wall Handstand Hold

30-40 Double-Unders


EMOM, for 10 minutes:

Snatch @ moderate load (75% of 1RM)

*3sec hold in receiving position

*Power or squat is going to be based on athlete’s current ability. Your coach will help decide.


EMOM for 28min (7 sets) of:

:45 sec of Rowing,
Rest 15 seconds

:30 sec of Strict Handstand Push-Ups,
Rest 30 seconds

:45 seconds of Box Jump-Overs (24/20”),
Rest 15 seconds

:30 sec of Ring Dips, Rest 30 seconds


*At the top of each minute, for 28 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.

*If you don’t have strict handstand push-ups, perform a strict substitution – etc…DB Press

*Note scores by movement…e.g., Rowing – 245/248/241/etc…

*DO NOT PACE YOURSELF…go hard every work period.



Wod will be posted at gym