Author: Jade

WOD: 1) Back Squat: 2×5 @ 65%, 3×5 @ 70% Warm-up as needed. Rest 90 seconds between working sets. 2) Front Squat: 4×5 @ 60% Rest 90 seconds between sets, including the transition from Back Squat to Front Squat Carmello hitting a 85lb Back Squat 3) 12 minute AMRAP: 7 Overhead Squats 155/105 9 Chest-to-bar Pull-ups 11 Burpee Lateral Bar Hops Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Airdyne: 10 minutes Max Calories For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Pressing, Even, Movement of Choice Gymnastics Pressing is a variation of a Push-up, Handstand Push-up, or Dip. Movement of choice is anything you’d like to work on, it should just be a weakness, i.e. something you struggle with. 2) 12 minute AMRAP: 100om Row Buy-in remainder of time… 10 Sumo Deadlift High-pulls 115/75 10 Shoulder-to-Overhead 115/75 Extra Work: 3) Double-unders: 10 minutes Practice If you have Double-unders down cold, work on Triple-unders. 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments  

WOD: 1) Push Jerk: 5-5-5-5-5 Build to a heavy set of 5. All working sets should be within 80% of the heaviest for the day. Warm-up as needed. Rest 2 minutes between sets. 2) AQAP: 15 Deadlifts 315/205 9 Muscle-ups 100 Double-unders 12 Deadlifts 315/205 6 Muscle-ups 75 Double-unders 9 Deadlifts 315/205 3 Muscle-ups 50 Double-unders Extra Work: 3) Pistol Squats: 10 minutes EMOTM Perform any variation of a Pistol Squat. No more than 5 reps/leg/round. Keep reps consistent. 4) Hip Thrusts: 4 x 8 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) Snatch: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as needed. Rest 90 seconds between working sets. All reps full Squat. Doubles DO NOT need to be Touch and Go. 2) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as needed. Rest 90 seconds between working sets. All reps full Squat and Split Jerk. Doubles DO NOT need to be Touch and Go. 3) 10 minute AMRAP: 3 Hang Power Cleans 205/135 5 Handstand Push-ups 7 Toes-to-bar Extra Work: 4) Dog Sled Push: 6 x 50m Rest 2 minutes between intervals. This should be a 15-20 seconds effort, i.e. don’t go too heavy. 5) Hip Extension: 4 x 12 Rest 90 seconds between sets. Weight as able. For results post detailed weights, reps, times, etc. for all work…