Author: Jade

WOD: 1) 3 rounds AQAP: 400m Run 30 Chest-to-bar Pull-ups 20 Handstand Push-ups 10 Back Squats 225/155 Back Squats are taken from the ground (i.e. your Clean will be the limiting factor of what you can do). Scaling for HSPU will be Strict Press. Extra Work: 2) Tabatta Stones: 8 x 20:10 This should be relatively heavy, i.e. not super high reps. Keep track of number of reps each round. If you’re getting more than 5 reps a round you should go heavier. 3) Farmers Carry: 400m for time Go as heavy as possible. Keep track of total time to complete and number of drops. For results post time to complete workout along with any scaling used. If you did Extra Work post reps, weights, times, etc. Post Results/Thoughts To Comments  

WOD: 1) Power Clean + Push Jerk: 1-1-1-1-1-1-1 Warm-up as needed. This should be 7 heavy singles, with the goal of maxing out. Your 6 non max effort singles should be within 80% of your Max for the day. Rest 90-120 seconds between sets. 2) 4 minute AMRAP: Max Power Clean + Push Jerk @ 80% of your Max for the Day Rest 3 minutes 3) 5 minute AMRAP: 5 Muscle-ups 15 Hang Power Cleans 135/95 Extra Work: 4) Max Strict HSPU + Max Kipping HSPU: 3 sets Rest 2 minutes between sets. No breaking between Strict and Kipping. 5) Kettlebell Single Leg Deadlift: 3 x 12/side Rest 90 seconds between sets. Heavy as possible. 6) Barbell Roll Outs: 3 x 10 Rest 90 seconds between sets. For results post weights of each set of Olympic Work, total reps for Part 2 and…

WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Pressing Movement, Even, Movement of Choice For this you first movement should be a gymnastics pressing movement with a rep range somewhere between 1 and 10. Examples are Knees Push-ups, Push-ups, Ring Push-ups, Bar Dips, Ring Dips, Handstand Push-ups, Paralette Handstand Push-ups, any of those movements with added load. Your second movement is a movement of choice but should be something that you struggle with, it should be a WEAK movement. 2) AQAP: 1000m Row 75 Wall Balls 20/14 50 Kettlebell Swings 53/35 For results post movements and reps used for EMOTM, and time to complete Met-con along with any scaling used. Post Results/Thoughts To Comments http://www.youtube.com/watch?v=EsugBKn7jPQ    

WOD: 1) Deadlift: 5 x 5 @ 75% of 1RM + Additional Load Warm-up as deemed fit. Upon starting working sets, rest up to 3 minutes. Add additional load based on… Barely was able to make it through the sets…Add 0-5lbs on all sets. Sets were difficult but was able to work through them…Add 5-10lbs on all sets. Weight felt relatively easy to work through…Add 10-15lbs on all sets. 2) 10 minute Up Ladder: 3 Power Snatch 95/65 3 Toes-to-bar 6 Power Snatch 95/65 6 Toes-to-bar and so on until 10 minutes is up Every 2 minutes you must perform 40 Double-under (including the start, a total of 5 sets of 40 reps) Extra Work: 3) Strict Press: 5 x 5 Heavier than last time. Rest 2-3 minutes between sets. 4) Hip Extension: 3 x 30 Rest 90 seconds between sets. 5) Reverse Hyper Hold: 5 x 5 @…