Author: Jade

WOD: 1) 10 minutes EMOTM: 1 Hang Power Snatch + 1 Power Snatch @ 75-85% of 1RM These should be two consecutive reps, i.e. Touch and Go, no dropping the bar, work at a weight that gets you clean reps no dropping out wide, etc. 2) 10 minutes EMOTM: 1 Hang Power Clean + 1 Power Clean @ 75-85% of 1RM These should be two consecutive reps, i.e. Touch and Go, no dropping the bar, work at a weight that gets you clean reps no dropping out wide, etc. 3) 3 rounds for Max Reps: 40 seconds Row for Calories 20 seconds Rest 40 seconds  Thrusters 95/65 20 seconds Rest 40 seconds Kettlebell Swings 70/53 20 seconds Rest Extra Work: 4) Front Rack Hold: 4 x :40 Work/:20 Rest Heavy as possible. No “bodybuilding” style Front Rack 5) Single Leg Hip Thrust: 3 x 20/side…

WOD: 1) Back Squat: 7 @ 75%, 6 @ 80%, 5 @ 85% Rest 90-120 seconds between sets. Warm-up as deemed fit. 2) Front Squat: 7 @ 75%, 6 @ 80%, 5 @ 85% Rest 90-120 seconds between sets. Warm-up as deemed fit. 3) Death by Clean and Jerk: Perform 1 Clean and Jerk 135/95 on the first minute Perform 2 Clean and Jerks 135/95 on the second minute Perform 3 Clean and Jerks 135/95 on the third minute and so on  until you can no longer complete the prescribed reps in the minute http://www.youtube.com/watch?v=ME91c_-jMQg Extra Work: 4) Bar Muscle-up: 10 minutes EMOTM Pick a rep count you can sustain for the 10 minutes 5) Push-ups: 75 for time Keep track of time an ideally number of sets to complete. 6) GHD Sit-ups: 3 x 15-30 Pick a rep range you can move…

WOD: 1) AQAP: 5K Run After some deliberation class will be doing this as 6, 400m Out and Backs for a total of 3 miles, and then a 50m Out and back to finish. By doing it this way we will be able to keep the group close together, and you guys will always have someone to chase. Don’t cherry pick. If you’re looking at this workout in disgust and don’t want to come do it, there is no better reason that you should. Wow things have changed in just a few short years Extra Work: 2) 20 minutes EMOTM: Odd, Alternating Pistol Squats, Even, Handstand Push-ups Pick a rep count for each movement that you can maintain over the course of the 10 cycles. For results post time to complete run along with scaling if you chose to scale distance. If you…

WOD: 1) Clean and Jerk: 2×1 @ 60%, 2×1 @ 70%, 2×1 @ 80%, 1 @ 85%, 1 @ 90%, 5×1 @ Weight as Deemed Fit Warm-up as needed. These are all full Squat and Split Jerk. Depending on how you’re feeling for today, after you hit your lift at 90% you can choose to continue climbing, maybe even go for a PR, or taper back down if your lifts are not feeling good. Don’t feel like you need to go heavier, listen to your body. 2) 10 minute Up Ladder: 1 Power Clean 225/155 1 Muscle-up 2 Power Cleans 225/155 2 Muscle-ups 3 Power Cleans 225/155 3 Muscle-ups and so on until 10 minutes is up Substitution for a Muscle-up will be 2 Pull-ups and 2 Push-ups Extra Work: 3) Farmers Carry: 400m Heavy as possible. Keep track of total drops and…

WOD: 1) 20 minutes EMOTM: Odd, 100m Sprint, Even Movement of Choice Pick anything you like to work on, strength, gymnastics, skill, conditioning. This should be a movement that you struggle with. Make sure to warm-up appropriately for the runs as they should be max effort sprints. 2) 13 minute AMRAP: 6 Dumbbell Renegade Rows 50/35 20 Abmat Sit-ups One Renegade Row will consist of 1 Row with the Left Hand, 1 Row with the Right Hand, and 1 Push-up For results post movement used and any thoughts, along with Rounds and Reps completed in Met-con plus any scaling used. Post Results/Thoughts To  Comments