February 2025

Open 25.1 – To Be Announced

Open Prep Open Prep: gymnastics skills TTBs/dubs Focus on length and virtuosity in TTB. Same for the WOD. Discuss the three breakdown as the WOD progresses. WOD is alt tabata of TTB and DU/tall SU/SU 8 rounds alternating mvmts. Total of 8 minutes Part B: 3 RFQ 5 seated single db Z-press :45 ring/p-bar support

100/250/500/250/100/250/500/250/100 meter rows with 3 min rest between rounds (27 minutes of rest;~15 minutes of work) Longevity: Same rest time. Distances of 50/100/250 Accessory: 6 min couch or pigeon stretch

Back and front squats 70/75% of FS max 7/3 for 5 sets E3MOM Accessory: Alt EMOM: 4 res Banded bicep curl Banded tricep ext. Banded good morning

Team WOD: Team 22.1 increase time 20 minutes 3 wall walks 12 dumbbell snatches 15 BJOs

WOD: 20 min AMRAP – Teams of 2 – IGYG8 DB push press (50/35)10 alternating pistol squats3 wall walks10 box jump overs (24/20) Levels:6/5: as written4/3: (40/25) PP, pistol box squats, scaled wall walks2/1: (35/20) PP, DB reverse lunges, wall walks on box

WOD: Part A MAIN – Power cleans + DB alternating bench pressE2:30MOM x 7 sets5 x power cleans 35% + 5 DB alternating bench press5 x power cleans 45% + 5 DB alternating bench press5 x power cleans 55% + 5 DB alternating bench press5 x power cleans 65% + 5 DB alternating bench press3

Open 18.1 20 min AMRAP8 Toes-to-bar10 DB hang C&J (50/35)Row cals 14/12 Levels:6/5: as written4/3: toes-to-something, 40/252/1: hanging knee raises, 35/15

WOD:21-15-12-9-6 (25 min time cap)Echo Bike calsHang power snatches (95/65)Burpees over the bar (either lateral or facing) Levels:6/5: as written4/3: snatches 75/452/1: snatches 65/35*goal isn’t necessarily for everyone to finish, as long as theyre able to keep moving consistently the whole time*barbell should be very light

WOD: Part A MAIN – front squats + jumping lunges E2:30MOM x 8 sets (20-22 mins)5 x front squat 40% + 5 jumping lunges5 x front squat 50% + 5 jumping lunges5 x front squat 60% + 5 jumping lunges5 x front squat 70% + 5 jumping lunges5 x front squat 70% + 5 jumping