Hugo Open 2016: WOD 1

The first WOD of the 2016 Hugo Open is …. “Kettle-Hell” 7-minute AMRAP 60 synchronized goblet squats (70, 55, 35#) 60 kettlebell swings (70,55, 35#) Notes: • All three team members must be at the top and the bottom of the goblet squat at the same time. • One person will use the 70-pound kettlebell, […]

Friday 7.22.16

Essentials: A. 12min EMOM ODD:Bench Back Extension Hold x 30 sec EVEN:Push Press x 3 reps light moderate weight (from ground) B. For Time: Rowing Fitness: A. 12min EMOM ODD:Bench Back Extension Hold x 30 sec EVEN:Push Press + Push Jerk + Split Jerk 50% of Clean (from ground) B. For Time: Rowing Performance: A. […]

Thursday 7.21.16

Essentials: A. Mobility Saddle 4min Lizzard Right 3min Lizzard Left 3min Seated Straddle 4min B. 10-9-8-7-6-5-4-3-2-1 Ball Slam Wall ball with Slam Ball Over 8ft pull up bar Fitness/Performance: A. Mobility Saddle 4min Lizzard Right 3min Lizzard Left 3min Seated Straddle 4min B. 10-9-8-7-6-5-4-3-2-1 Ball Slam 35/25 Wall ball with Slam Ball Over 8ft pull […]

Wednesday 7.20.16

Essentials: A. 15min EMOM Thruster x 5 rep **Light** B. 3 Rounds For Time: Squat x 24 reps No Push Up Burpee x 18 reps Kettlebell Swing x 12 reps Fitness: A. 15min EMOM Thruster x 1 rep 60% of Clean B. 3 Rounds For Time: Squat x 24 reps Pull Ups x 12 reps […]

Tuesday 7.19.16

Essentials: A. 12 min EMOM ODD: Wall Squat Holding slam Ball in Lap x 30sec EVEN : Incline Push Up x 10 reps or ADAPT B. For Time: Incline Push Up x 40 reps Wall Balls x 40 reps Sit Up x 30 reps Power Clean x 30 reps Burpee Box Jump Over x 20 […]

Monday 7.18.16

Essentials: A. 5 Sets Goblet Squat x 12 reps On the 2min Or ADAPT B. For Time: Bar Facing Burpee x 21 reps Overhead Squat x 15 reps Burpee Jumping Pull Up x 9 reps Fitness: A. 5 Sets Single Arm Overhead KettleBell Squat x 4 reps per arm On the 2min Or ADAPT B. […]

Saturday 7.16.16

Essentials: A. 4 sets Scapular Retraction in Plank on Elbows x 10 reps OT2:30M B. 5 Rounds For Time: Run x 400 Meters No Push Up Burpee Plate Jump x 15 reps on 45# plate Kettlebell Swing x 15 reps 35/25 Fitness: A. 4 sets Scapular Retraction in Plank on Elbows x 10 reps OT2:30M […]

Hugo Open 2016 movements

The following movements are what you can expect for this year’s Hugo Open on Saturday, Aug. 20. Goblet Squats (35/55/70#) One Arm Dumbbell Ground to Overhead (45/25) Kettlebell Swings (35/55/70#) Sled pushes (0-95#) Bar Facing Burpees Toes To Bar Wall balls (14# to 9-foot target) Power clean (95/65#) Thrusters (75-115#) Handstand Push Ups Bar Muscle […]

Friday 7.15.16

Essentials: A. 10min Every 50sec Push Press x 1 *Increase load each rep *From Rack* B. 4 Sets Sumo Deadlift High Pull x 7 reps On the 3min Or ADAPT C. 3 Rounds For Time: Deadlift x 15 reps 65% Dumbbell Thruster x 20 reps Fitness: A. 10min Every 50sec Push Jerk x 1 rep […]

Thursday 7.14.16

Essentials: A. Mobility Dragon R x 2min Dragon L x 2min Half Frog R x 2min Half Frog L x 2min Archer in saddle R x 1min Eagle in saddle R x 1min Archer in saddle L x 1min Eagle in Saddle L x 1min Saddle x 2min B. 5 Sets Lateral One foot on […]