Skill:

*****5 Sets 8 Reps Each
Dumbbell Pullovers
Dumbbell Flyes 
Barbell Bench Press

Choose a weight for these movements that is challenging enough for 8 reps but not too easy, all 5 Sets of the Triset should be tough.

Do the Triset with a partner or partners, your rest is when they go.  Only one person goes at a time.
Each group set up one bench for the pullovers and flyers and one bench for the Bench Press.  If you need to change the weight for your partners do so during there rest.

Workout:
1 Mile Run (This is out to the right up to Jericho tpke down Michael and back up Eileen)
7  Rounds For Time
Either 7 Handstand Push ups or 7 Push Jerks  (they must be push jerks and they must be heavy)
2 Rope climbs

Skill:

Barbell Bridge Off Bench
5 x 10

Skill:

Back Squat
10 x 10 @55%
Complete this with a partner, your rest is when your partner is completing his/her set.  Don’t rest anymore than the time your partner is going.

Workout:

12 Min Amrap
30 Double Unders
20 Push ups
10 Power Snatch @115/75

I love the dedication to Acquiring double Unders, we had a whole 3 people show up to learn them.
Is it me, do I smell like shit?  Or did everyone get them on their own before Sunday?
Why do you hate me?
I’m trying to help.
Anyway, I will be there again this Sunday from 8 till 11am so if there is something you would like to learn like Double Unders or anything at all, show up and I’ll go over it with you.

We’re going to change up our training a little bit.

Skill:

Perform One set of each exercise without stopping then rest once one set of the three exercises are completed.
For ex. do 10 extensions, 10 pull ups and 8 deadlifts straight without stopping, not fast just no stopping then rest)

***Complete 5 sets of this Tri Set with 90 seconds rest between sets.  Do these with a partner or a couple of partners 

Back Extension 10 Reps 
Pull up 8 Reps
Hang Power Cleans 6 Reps 
Deadlift  4 Reps  (choose a weight that you can compete with perfect form, there is no need to do these deadlifts fast.  I am much more concerned with your form keeping your core tight and your back perfectly straight.  I would actually prefer you do them slow and in control the whole time.  If the weight is easy for 4 raise it the next set.)
It is important to know how much weight you did on your Deadlift and Cleans so record it.
Again, the weight for the Cleans and Deadlifts should be challenging but not crippling.

***17 Min Amrap

Row 400/300 meters 
GHD Sit ups 15 Reps 
Overhead Barbell Lunges 20 Reps (10 each leg) with 115/75  
Be Careful when dropping the Barbells that they don’t bounce into anyone or the rowers.

This is it!
Last Open Wod and apparently Castro is copying us!  Fucker!
I Hope you guys got enough practice with your double under today, you’re going to need them tomorrow.

I guess they haven’t learned that Singles are doing absolutely nothing.
If you don’t have your doubles you really should learn them, they are really a great exercise.  The reason we don’t do singles as a sub for Doubles is because I would rather you stand still instead of doing singles.  Standing still offers the same intensity level as singles.
Seriously, c’mon man you just need to practice that’s all it takes.  I guarantee anyone who practices for two weeks everyday will have them by the end of the two week period.
I ask you, how do you let yourself not get them?  This would kill me if I couldn’t get them, there’s no way I would settle for not having them and just make a joke about it.
It ain’t a joke.  To me it means you really don’t care enough to practice them.
If you have a problem as me and I will get you to do them.  I never let anyone leave me without getting them if they want them, ever!

But it’s up to you man!  I have a dream,  Just like my Boy Had a dream.
I dream that one day I will post Double Unders and Everyone in Every Class will not have to sub them at all!
I have a dream that we are all created Double Under Equal!
I have a dream that all of us give 1,000% when it comes to double Unders!
And I have a dream that MacDonald’s will come out with the McRib Sandwich sooner than later again!

Just Make me HAPPY and practice your Fucking Double Unders!!!!!

Skill:

Dumbbell Pullovers
5 x 8 Heavy!

Skill:

Bench Press
7 x 2 @85% +5 lbs

Skill:

Quad Raises
4 x 10 with 1 min rest between

Skill:

Front Squat
7 x 2 @85% +5lbs
1:45 rest between sets

Workout:

10 Min Amrap
50 Double Unders
10 Hang Cleans @135/95

This year there are a lot of people doing the scaled version of the Open wods.
Which is Awesome!
This is not just how I feel but also from the people who are doing scaled are saying the same thing, why?
Because first of all they are able to get through the whole workout without having to rest much do to the weight or just pure exhaustion.
They say the workout is much more intense because they never stop, moving faster creates more intensity.  Intensity is what we are after.
They are completing so much more work in the same amount of time doing scaled, doing RX weight causes people do maybe get done with half the wod, now doing scaled everyone is finishing the workouts.
No one is getting injured!!!
Which is a huge plus, why aren’t they getting injured?  Because the weight isn’t crippling them.  Doing lighter weights makes the workout doable instead of flooring you half way through the workout causing you to use bad form and therefore getting injured.

These are just a few of the reasons why doing scaled is better.
Now carry that over into the workouts that aren’t from the Open.
I have to put a heavy Rx weight cause there are members that can do the weight but it doesn’t mean that you have to do them all the time.  Be smart, know when to say when, or Uncle!

Workout:
5 Rounds
Row 500
30 GHD sit up
25 Push Ups
20 Pull ups  (Be sure to keep your shoulders packed back the whole time you are doing Pull ups)

Skill:

One Legged Bridge
With Weight
5 x 10 Each leg

Skill:

Back Squat
7 x 2 @85% +5 lbs
Perform a set every 1:45

Workout:

10 Burpees
40 Ft Lunge with KB Overhead
Alternate KB Snatch 20 Reps, 10 Each
Complete as many rounds in 15 Minutes

Skill:

Swings
10 x 5
Heavy weight
Make sure Each rep is 100% effort with a strong snap of the hip, if you can’t complete a solid snap of the hip take a rest.

Skill:

Deadlift off a 35 lb plate
7 x 2 @80%
Complete 2 reps every 1:45

Workout:

12 min Amrap
10 Toes To Bar
10 DB Clean and Jerk @ As heavy as you can complete with good form
The Clean and jerks are performed in a squat stance width apart Touching the ground with the top of the DB between your legs and complete with extended elbows overhead at the top of the rep.

 

Of course The Open wod includes all the Exercises I’ve programmed in the last two days.
Shocking!

Skill:
Double Kettelbell
Single Leg Deadlift  5 x 10

Anyway, here it is:

WORKOUT 17.4

For those of you that are still in the Burpee Challenge you will be happy to know that you have completed more than half the burpees for the whole contest, and some of you will be sad to know that you have only completed half of the burpees for the contest.  I guess it depends on how you look at it.

On the bright side or the shitty side also depending on how you look at me, ill be taking everyone out for drinks and shit for everyone that has completed the Challenge.
The challenge will be done on I believe the 10th of April which is a Monday.  So maybe that Tuesday we’ll meet up and pummel lindsay for suggesting this in the first place.

This video is hysterical, I couldn’t stop watching it so I thought I would share my enjoyment with everyone.
https://youtu.be/8342lQmMrgo

Although I have to admit that every time we do this everyone that stays in it says they change there bodies and feel much better not to mention are able to do the Burpees much quicker than normal.
We’ve got a lot of newcomers this time around also which is so awesome.  One I might add is Karen who in a million years never thought she would do it but Walter Annoyed her everyday until she did them.
Whatever it takes!

Skill:
Dips
5 x 8 (if you can add weight then do so, if not then don’t)

Skill:
Bench Press
5 x 5 @73%

Workout:

Double Unders 50 Reps First before each new set
1.  Sub for Double Unders is… guess?  Hmmmm…  Well!!!!  You Guessed it!!!  Burpeeeeeeeeeeeeee!!!!!  Yay!!!!!
Guess how many reps!!!!
10 Reps First in place of the Double Unders

2.  Deadlift  5-4-3-2-1
@ 405/265 – 365/240 –  315/205 – 275/180 –  225/145

3.  Push Press 5-10-15-20-25
@ 165/115 – 135/95 – 115/75 – 95/65 – 75/55

*****This is obviously a lot of weight for anyone to handle.   Unless you can handle it without it giving you too much trouble and by trouble I mean (Fucking you up for life) don’t attempt to do this weight.  Choose weights that you will be able to complete the workout without taking too much of a rest during the workout.  Again, the workout will be much better if you go thought it fast.
So choose the weight you do wisely.