Author: Jade

WOD: 1) Strict Press: 5-5-5 Warm-up as deemed fit. These should be 3 heavy sets. Rest 2-3 minutes between sets. 2) Push Press: 5-5-5 Warm-up as deemed fit. These should be 3 heavy sets. Rest 2-3 minutes between sets. 3) “Hold On”- 21-15-9 – AQAP: Deadlifts 225/155 Toes-to-bar Kettlebell Swing 53/35 Extra Work: 4) 10 minutes EMOTM: Weakness Pick a gymnastics movement that you struggle with, ensure that you are able to maintain the same rep count for all 10 minutes. 5) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 6) GHD Sit-ups: 3 x 15-30 Pick a rep count you can complete without having to stop. Rest 90 seconds between sets. For results post weight of each set of Strict Press and Push Press along with time to complete Met-con and any scaling used. If you did Extra Work post movement, weight, etc….

WOD: 1) 8 minutes EMOTM: 2 Squat Snatch @ 75-85% of 1RM These should be full squat. They could either be touch and go, or drop and reset, your choice, weight will play into that. Regardless they should be two consecutive reps. 2) 8 minutes EMOTM: 2 Squat Clean and Split Jerk @ 75-85% of 1RM These should be full squat. They could either be touch and go, or drop and reset, your choice, weight will play into that. Regardless they should be two consecutive reps. 3) 12 minute AMRAP: 10 Power Snatch 75/53 20 Wall Balls 20/14 40 Double-unders Extra Work: 4) Bar Muscle-up: 3 x Max Reps Rest 2 minutes between sets. If you can’t get more than 5 reps do 10 minutes EMOTM. 5) Single Leg Hip Thrust: 3 x 20/side Rest 90 seconds between sets. For results post weights used for Snatches and Clean and Jerks…

WOD: 1) Back Squat: 6 @ 75%, 5 @ 80%, 4 @ 85% Warm-up as deemed fit. Upon starting your working sets rest no more than 90 seconds between sets. If you did not attend class on 6/10/13 then perform these percentages at 5, 4, and 3 reps respectively. 2) Front Squat: 6 @ 75%, 5 @ 80%, 4 @ 85% Warm-up as deemed fit. Upon starting your working sets rest no more than 90 seconds between sets. If you did not attend class on 6/10/13 then perform these percentages at 5, 4, and 3 reps respectively. 3) “Fran”-21-15-9 – AQAP: Thrusters 95/65 Pull-ups Extra Work: 4) Hip Extension: 3 x 30 Rest 90 seconds between sets. 5) 3 rounds: Front, Right, Left Plank & Rest x 30 seconds Add a weight vest as deemed fit. 6) Row: 4 x 500m Rest 2 minutes…

WOD: 1a) 4 minute AMRAP: 10 Deadlifts 225/155 10 Pull-ups Rest 2 minutes 1b) 4 minute AMRAP: 10 Dumbbell Thrusters 35/25 10 Burpees Rest 2 minutes 1c) 4 minute AMRAP: 10 Deadlifts 225/155 10 Pull-ups Rest 2 minutes 1d) 4 minute AMRAP: 10 Dumbbell Thrusters 35/25 10 Burpees Extra Work: 2) Bar Muscle-up: 10 minutes EMOTM Pick a rep count you can maintain for the 10 minutes 3) Bar Dips: 5 x 5 Weight as heavy as possible. Rest 2 minutes 4) Barbell Rollouts: 3 x 10 Rest 90 seconds. For results post rounds and reps completed for each individual AMRAP along with any scaling used. If you did Extra Work post reps, weights, thoughts, etc. Post Results/Thoughts To Comments

WOD: 1) Snatch: 2×1 @ 60%, 2×1 @ 70%, 2×1 @ 80%, 1 @ 85%, 1 @ 90%, 5 x 1 @ Weight As Deemed Fit Warm-up as needed. Work through the given percentages then finish off with 5 more Singles and/or attempts at any weight you’d like. Heavier, or lighter, it doesn’t matter. Rest 90 seconds between your lifts. 2) AQAP: 60 Double-unders 20 Shoulder-to-Overhead 225/155 60 Double-unders 15 Muscle-ups 60 Double-unders 1 mile Run 60 Double-unders Substitution for Muscle-up is 2x the amount in Push-ups or Dips Extra Work: 3) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk. 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Toes-through-Rings: 75 for time Keep track of time and total number of sets to complete. For results post weight of each set of…