Author: Jade

WOD: 1) 20 minutes EMOTM: Odd, Gymnastic Pull Movement, Even, Movement of Choice For this work on a Gymnastics movement that you struggle with could be a strict pull-up, chest-to-bar, muscle-up, anything (no Rope Climbs), for 1-5 reps. The movement of choice could be anything you want to work on, strength, skill, conditioning, etc. 2) 12 minute AMRAP: 200m Run w/Slam Ball 40/30 15 Ball Slams 40/30 10 Medball Squat Cleans 40/30 For results post Movements and Reps used for EMOTM, and Rounds plus Reps completed in Met-con plus any scaling used.  Post Results/Thoughts To Comments

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) 10,9,8…3,2,1 – AQAP: Hang Power Cleans 155/105 Box Jumps 30/24 Extra Work: 3) Strict Press: 5 x 5 Heavier than last week. Rest 2-3 minutes between sets. 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Barbell Hip Thrusts: 3 x 10 Rest 90 seconds between sets. Heavy as possible. For results post weight used for Deadlift and time to complete Met-con along with any scaling used. If you did Extra…

WOD: 1) “Angie”- AQAP: 100 Pull-ups 100 Push-ups 100 Abmat Sit-ups 100 Air Squats http://www.youtube.com/watch?v=qiVq-o9UYp0 Extra Work: 2) Bulgarian Split Squats: 3 x 8/side Use Dumbbells or Kettlebells. Rest 90 seconds between sets. Heavy as possible. 3) Row: 4 x 500m @ 2K PR Pace Rest 2 minutes between intervals. 4) Band Pull Aparts: 3 x 15 Rest 90 seconds between sets. For results post time to complete Met-con along with any scaling used. If you did Extra Work post weights, reps, times, etc. Post Results/Thoughts To Comments

  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) 12 minute AMRAP: 200m Run…

*Games Week Class Schedule Here WOD: 1) 30 minute Up Ladder: 5 Front Squat 135/95 10 Burpee Pull-ups 15 Kettlebell Swings 70/53 20 Double-unders then… 10 Front Squat 135/95 20 Burpee Pull-ups 30 Kettlebell Swings 70/53 40 Double-unders then… 15 Front Squat 135/95 30 Burpee Pull-ups 45 Kettlebell Swings 70/53 60 Double-unders and so on until 30 minutes is up. Extra Work: 2) Farmers Walk: 8 x 50ft Heavy as possible. Rest 90 seconds between sets. 3) Hip Extension: 3 x 30 reps Rest 90 seconds between sets. 4) Toes-through-Rings: 75 for time Keep track of total sets to complete. For results post Rounds plus Reps completed of Met-con (each iteration is a round) along with any scaling used. If you did Extra Work post weights, reps, times, etc. Post Results/Thoughts To Comments