Author: Jade

WOD: 1) Snatch: 2×2 @ 60%, 2×2 @ 70%, 4×1 @ 80%, 2×1 @ 85% Warm-up as needed. Rest no more than 90 seconds between sets. Double should be drop and reset. All lifts are full Squat. 2) Clean and Jerk: 2×2 @ 60%, 2×2 @ 70%, 4×1 @ 80%, 2×1 @ 85% Warm-up as needed. Rest no more than 90 seconds between sets. Double should be drop and reset. All lifts are full Squat and Split Jerk. 3) “Open WOD 11.3”- 5 minute AMRAP: Max Reps Squat Clean and Jerk 165/110 Immediately upon finishing perform… 150 Double-unders 4) Rope Climbs: 5 x 20ft Rest 90 seconds between climbs. 5) L-Sit: Accumulate 3 minutes Keep track of total time and total attempts to complete. 6) Hip Extension: 4 x 12 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts…

WOD: 1) Smolov Program – Week 7/Day 1 – Pause Back Squat + High Box Jump: 5 x 3 @ 60% of 1RM Warm-up as needed. Rest 90-120 seconds between sets. Perform 3 Pause Squats, Pausing for 3 seconds in the bottom of each Squat, immediately upon racking the bar perform 3 High Box Jumps. 2) 20 minutes EMOTM: Odd, 1-5 Bar Muscle-ups, Even, 1/side Heavy Dumbbell Snatch Alternate between the two movements. Dumbbell Snatch should be HEAVY. If you can’t do a Bar Muscle-up work on Chest-to-bar Pull-ups. 3) 10 minute AMRAP: 10 Toes-to-bar 10 Burpee-to-target Target should be a minimum of 6″ out of reach. 4) Strict Pull-ups: 4 x 6-10 reps Rest 2 minutes between sets. Weight if able. Goal should be 4 sets of 10, if you can do this, then add load. 5) Row: 8 x 500m Rest…

WOD: 1) 20 minute Up Ladder: 400m Run 10 Handstand Push-ups 10 Deadlifts 225/155 400m Run 20 Handstand Push-ups 20 Deadlifts 225/155 400m Run 30 Handstand Push-ups 30 Deadlifts 225/155 and so on until 20 minutes is up 2) GHD Sit-ups: 3 x 15-30 reps Rest 90 seconds between sets. Pick a rep count you can move through without having to stop. 3) Reverse Hyper: 4 x 12 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