Author: Jade

*Construction, Competitors, Membership Cap, and Coming Events – Here* WOD: 1) Front Squat: 1-1-1-1-1-1-1 Warm-up as needed. Rest 90-120 seconds between your working sets. You should use this as an opportunity to establish a current 1RM Front Squat. Your 6 other working singles should be within 80% of your Max for the day. 2) 3 rounds AQAP: 3 Rope Climbs 15ft 6 Squat Clean Thrusters 185/123 200m Run Sub for Rope Climb will be 5 Pull-ups per Rope Climb Extra Work: 3) Muscle-ups: 5 x Max Reps Rest 90 seconds between sets. If you can get over 10 reps for more than a set, add a weight vest. If you can’t get more than 3 in a set, do 10 minutes EMOTM. 4) Toes-to-bar: 60 for time Keep track of time and total sets to complete. 5) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as…

*Construction, Competitors, Membership Cap, and Coming Events – Here* WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Pressing, Even, Movement of Choice Your odd minute movement should be a gymnastics pressing movement, some variation of a Push-up, Dip, or Handstand Push-up. Reps should be from 3-10. Movement of choice can be anything, but should be something that you struggle with, a movement that hinders you in your workouts. 2) 12 minute AMRAP: 12 Ball Slams 40/30 12 Alternating 1 Arm Dumbbell Split Snatch For results post movements and reps used for EMOTM, and Rounds plus Reps completed in Met-con along with any scaling used. Post Results/Thoughts To Comments

*Construction, Competitors, Membership Cap, and Coming Events – Here* WOD: 1) Speed Deadlifts: 10 x 2 @ 50-60% of 1RM Warm-up as needed. Rest 60-90 seconds between set. If you’ve gone through the last 6 week cycle of Deadlifts then think about using your projected or goal 1RM Deadlift for your percentages today. We will be testing 1RM Deadlift next Monday. The focus on these is bar speed, pick the bar up as fast as you can. Be careful not to hyperextend at the top of the rep. While you won’t be using bands today, the same idea applies on trying to move the bar as quick as possible. 2) AQAP: 1000m Row then 3 rounds of… 5 Power Snatch 155/105 10 Toes-to-bar 20 Wall Balls 20/14 Extra Work: 3) Strict Chest-to-bar: 5 x 4-8 reps If you can do more than 8…

*Construction, Competitors, Membership Cap, and Coming Events – Here* WOD: 1) Snatch: 1 Rep Every 40 seconds for 15 rounds For this start at 70% of your 1RM. You may choose to stay at that weight for all 15 reps or you can add weight as deemed fit. These are all full Squat Snatches, technique is more important over loading. 2) Clean and Jerk: 1 Rep Every 40 seconds for 15 rounds For this start at 70% of your 1RM. You may choose to stay at that weight for all 15 reps or you can add weight as deemed fit. These are all full Squat Cleans and Split Jerks, technique is more important over loading. 3) 8 minute AMRAP: 15 Bar Muscle-ups 30 Burpees Max Hang Power Cleans 185/123 Scale the Bar Muscle-ups to 30 Hand Release Push-ups. The Bar Muscle-ups should be capped at…

*Construction, Competitors, Membership Cap, and Coming Events – Here* WOD: 1) Back Squat: 1-1-1-1-1-1-1 Warm-up as deemed fit. Use this as an opportunity to max out. Be smart and practical about how your approach this. Make sure you are both mentally and physically prepared for every lift. All 6 non-maximal lifts should be within 80% of the days Max. Rest 90-120 seconds between sets. 2) AQAP: 800m Run 50 Box Jumps 24/20 50 Pull-ups 50 Box Jumps 24/20 800m Run   Extra Work: 3) Triple-unders:5-10 minutes Practice If you don’t have 50 Double-unders unbroken cold, you should be working on them. 4) Sled Drag: 8 x 50m Heavy as possible. Rest 90 seconds between sets. 5) Reverse Hyper: 3 x 20 Heavy as possible. Rest 90 seconds between sets. 6) Hip Thrusts: 4 x 8 Heavy as possible. Rest 90 seconds between sets. For results post weight of each set…