Author: Jade

WOD: 1) “Badger”- 3 rounds AQAP: 30 Squat Cleans 95/65 30 Pull-ups 800m Run Extra Work: 2) Sled Drag: 400m Goal here is to keep moving, work your posterior chain. Use a weight you can keep moving. Focus on driving through your heels and engaging your glutes, think of a speed walk. 3) Hollow Rocks: 100 for time Keep track of time and total attempts to complete. For results pst time to complete Met-con along with any scaling used. If you did Extra work post weights, thoughts, etc. Post Results/Thoughts To Comments

WOD: 1) Hang Snatch: 5 x 2 Warm-up as needed. Rest 90 seconds between sets. No dropping the bar between reps. Build as heavy as you can. All sets should be within 80% of the days heaviest set. 2) Hang Clean: 5 x 2 Warm-up as needed. Rest 90 seconds between sets. No dropping the bar between reps. Build as heavy as you can. All sets should be within 80% of the days heaviest set. 3) AQAP: 100 Double-unders 20 Power Cleans 185/123 50 Wall Balls 20/14 20 Power Snatch 135/95 100 Double-unders Extra Work: 4) Butterfly Pull-up: 10 minutes Practice Work either a normal or Chest-to-bar. If you don’t have a traditional kipping pull-up work on that. 5) Farmers Carry: 5 x 100ft Heavy as possible. Rest 90 seconds between sets. 6) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. For results post weight…

WOD: 1) 20 minutes EMOTM: Odd, 100m Sprint, Even, Movement of Choice Make sure you are warmed up appropriately for this as these should be SPRINTS, i.e. run as fast as you can. Movement of Choice can be anything, a skill like Double-Unders, a conditioning movement like Wall Balls, or a strength movement like Bench Press. Do whatever you like as long as it is something you struggle with/need to get better it. It should be a weakness. 2) 12 minutes AMRAP: 12 Burpees 12 Jump Over Box 24/20 12 Ball Slams 40/30 For results post movements used for EMOTM and Rounds plus Reps completed along with any scaling used. Post Results/Thoughts To Comments

WOD: 1) Split Jerk: 1-1-1-1-1-1-1 Warm-up as needed, work through 7 heavy singles. All working singles should be within 80% of your heaviest for the day.Rest 90-120 seconds between sets. http://www.youtube.com/watch?v=z7Nv_2ejlWA 2) 15 minutes AMRAP: 5 Muscle-ups 10 Handstand Push-ups 15 Toes-to-bar 20 Alternating Pistol Squats Substitution for Muscle-ups is 2x in some sort of Pull-up Extra Work: 3) Triple-unders: 10 minutes Practice Practice double-unders if you don’t have them. Keep track of total reps completed. 4) Row: 8 x 20:10 This should be absolute maximum effort. Keep track of total meters rowed. For results post weight of each Split Jerk and Rounds plus Reps completed in Met-con along with any scaling used. If you did Extra Work post reps, thoughts, etc. Post Results/Thoughts To Comments