Author: Jade

WOD: 1) Snatch: 2×3 @ 60%, 2×2 @ 70%, 6×1 @ 80% or Higher Warm-up as deemed fit. On all sets that aren’t singles, drop the bar between reps, and focus on a nice tight setup, there should be no more than 5-10 seconds between sets. Singles work at what feels fast, don’t get sloppy. Rest no more than 90 seconds between sets. 2) Clean and Jerk: 2×3 @ 60%, 2×2 @ 70%, 6×1 @ 80% or Higher Warm-up as deemed fit. On all sets that aren’t singles, drop the bar between reps, and focus on a nice tight setup, there should be no more than 5-10 seconds between sets. Singles work at what feels fast, don’t get sloppy. Rest no more than 90 seconds between sets. 3) 8 minute AMRAP: 10 Shoulder-to-Overhead 155/105 10 Box Jumps 30/24 Extra Work: 4) Triple-unders: 5-10…

WOD: 1) Back Squat: 3 x 5 @ 75% of 1RM + Additional Load Warm-up as needed, upon starting your working sets rest 90 seconds between sets. Add load based on the following… 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) Front Squat: 3 x 5 @ 70% of 1RM + Additional Load Warm-up as needed, upon starting your working sets rest 90 seconds between sets. Add load based on the following… 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. 3) 3 rounds AQAP: 400m Run…

WOD: 1) 3 rounds AQAP: 800m Run 40 Push-ups 20 Thrusters 135/95 Extra Work: 2) Muscle-ups: 5 x Max Reps Rest 2 minutes between sets. If you can get more than 10 reps on average add load. 3) Farmers Carry: 400m Heavy as possible. Keep track of time and total number of stops. For results post time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, times, etc. Post Results/Thoughts To Comments

WOD: 1) Snatch: 15 minutes to build to a heavy single The emphasis here is on technique and movement, not to max out. There will be a strict clock running, at 15 minutes you are done. Use as few or as many sets and reps as you like, rest as you’d like to between lifts. This is a full Squat Snatch. If you establish you’re heavy single before the time is up use the remainder of the time to work on sub maximal lifts based on today’s heavy single. 2) Clean and Jerk: 15 minutes to build to a heavy single The emphasis here is on technique and movement, not to max out. There will be a strict clock running, at 15 minutes you are done. Use as few or as many sets and reps as you like, rest as you’d like to between lifts….

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) 1o minute AMRAP: 10 Wall Balls 20/14 10 Box Jumps 24/20 3) AQAP: 400m Sprint Perform the sprint immediately at the finish of the 10 minute AMRAP For results post movements and reps used for EMOTM, and Rounds plus Reps completed in Met-con along with time for Run and any scaling used. Post Results/Thoughts To Comments