Author: Jade

*This Friday, Novemeber 1st, Bring a Friend WOD at 5:45 PM. Wear your costumers. Potluck afterwards. WOD: 1) Smolov Program – Week 9/Day 1 – Back Squat: 3 @ 65%, 3 @ 75%, 3×4 @ 85%, 5 @ 85% Warm-up as needed. Rest as needed between sets. 2) Smolov Jr. – Week 1/Day 1 – Bench Press: 4 x 9 @ 70% Warm-up as needed. Rest as needed between sets. 3) 3 rounds AQAP: 7 Hang Power Snatch 135/95 14 Handstand Push-ups 21 Kettlebell Swings 70/53 Use a Snatch weight that won’t force you into singles. 4) Muscle-ups: 10 minutes EMOTM Pick a rep count you can maintain. 5) GHD Sit-ups: 3 x 15-30 Rest 90 seconds between sets. 6) Reverse Hyper: 4 x 15 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Jerks: 3-3-3-3-3 Warm-up as needed. Rest 90-120 seconds between sets. All should be Split Jerks. Focus on form…if pressing out, wobbly footwork, etc. bring the weight back down. 2) 12 minutes EMOTM: Odd, Handstand Push-ups, Even Bar Muscle-ups You pick the reps, HSPU can be any style. Be consistent with rep count and style of HSPU. 3) “Kelly”- 5 rounds AQAP: 400m Run 30 Box Jumps 24/20 30 Wall Balls 20/14 For and Rx’d Leaderboard time, Box Jumps must be Games Standard. 4) “Lipson Test”- AQAP: 400m Sled Drag @ Bodyweight Sleds weigh 25lbs. 5) L-Sit: Accumulate 3 minutes Keep track of total time and attempts to complete. 6) Single Leg Kettlebell Deadlift: 3 x 12/side Heavy as possible. Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Smolov Program – Week 8/Day 3 – Pause Front Squat: 7 x 2 @ 65% + 10lbs Warm-up as needed. Rest 90 seconds between sets. Carmello with an 85lb Front Squat 2) Bench Press: 3 x 10 @ 60-70% of 1RM Warm-up as needed. Rest 2-3 minutes between sets. 3) Snatch: 2-2-2-2-2 Rest 90-120 seconds between sets. These are not Touch and Go, take up to 10 seconds between reps to reset position. All reps full Squat. 4) Clean: 2-2-2-2-2 Rest 90-120 seconds between sets. These are not Touch and Go, take up to 10 seconds between reps to reset position. All reps full Squat. 5) 12 minute AMRAP: 7 Overhead Squats 155/105 9 Chest-to-bar Pull-ups 11 Burpee Lateral Bar Hops 6) Airdyne: 3 x 2 mile Rest 3 minutes between intervals. Record time of each interval. Goal is consistent/sustainable pace. 7) Toes-through-Rings: 75 for time Keep track of…