Author: Jade

WOD: 1) 20 minutes EMOTM: Odd, 100m Sprint, Even, Movement of Choice Pick any movement you would like to work on, it MUST be a weakness. This movement could be low rep high weight/difficulty, i,e, Snatch, Muscle-up, skill i.e. Double-unders, or conditioning i.e. Wall Ball, etc. Again work on anything you like just make sure it is something you struggle with. 2) 10 minute AMRAP: 10 Left Hand Kettlebell Snatch 53/35 10 Kettlebell Overhead Alternating Lunges 53/35 1o Right Hand Kettlebell Snatch 53/35 10 Kettlebell Overhead Alternating Lunges 53/35 For results post movement used for EMOTM and Rounds plus Reps completed in Met-con along with any scaling used. Post Results/Thoughts To Comments    

WOD: 1) “Lynne”- 5 rounds for Total Reps Max Bodyweight Bench Press 3 minute Rest Max Strict Pull-ups 3 minute Rest There are a variety of interpretations to this workout, this how we will be doing it, how we’ve done it before, and how we will continue to do it. For today this will be our strength session. For scaling you should scale to loads/assistance so that you can get a bare minimum of 5 reps at each movement, or at least an average of 5 reps/rounds over the 5 rounds. 2) 8 minute Up Ladder 2 Hang Power Cleans 165/113 4 Kettlebell Swings 70/53 4 Hang Power Cleans 165/113 8 Kettlebell Swings 70/53 6 Hang Power Cleans 165/113 12 Kettlebell Swings 70/53 and so on until 8 minutes is up Extra Work: 3) Triple-unders: 10 minutes Practice If you’re not proficient in Double-unders spend your…

WOD: 1) 10 minutes Every 30 seconds: 1 Power Snatch @ 80-85% of 1RM Percentage should be of your Max Power Snatch. Ideally these should be clean reps, not dropping out super wide. If you feel more comfortable starting lighter and building heavier that is fine. Rest 5 minutes 2) 10 minutes Every 30 seconds: 1 Power Clean + Push Jerk @ 75-85% of 1RM Percentage should be based off of either your Power Clean or Push Jerk, whichever is the lower of the two. Starting lighter, around 75%, and building up weight through the minutes is perfectly acceptable. 3) 10 minute AMRAP: 10 Overhead Squats 155/105 10 Burpee Pull-ups Extra Work: 4) Rope Climb: 5 x 1 @ 20ft Rest 60 seconds. This should be a focus on technique, i.e. as few pulls as possible, you can get to 20ft in 3 pulls. 5) Single Leg Hip…

WOD: 1) Back Squat: 5 @ 75%, 4 @ 80%, 3 @ 85% Warm-up as needed. Rest 90 seconds between sets. 2) Front Squat: 5 @ 70%, 4 @ 75%, 3 @ 80% Warm-up as needed. Rest 90 seconds between sets. 3) 3 rounds AQAP: 40 Wall Balls 20/14 400m Run Extra Work: 4) Handstand Push-ups: 10 minutes EMOTM Kipping, Strict, Paralettes, etc. Work on the most difficult variation you can. 5) L-Sit: Reverse Tabatta – 8 x 10:20 Use Paralettes. 6) Front Rack Bulgarian Split Squats: 3 x 5/side Rest 90 seconds between sets. Heavy as possible. For results post weights of each set of Squats and time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, etc. Post Results/Thoughts To Comments  

WOD: 1) 4 rounds AQAP: 10 Thrusters 135/95 20 Kettlebell Swings 70/53 400m Run 3 minute Rest Extra Work: 2) Bar Muscle-ups: 10 minutes EMOTM Pick a rep count you can maintain for the duration of the 10 minutes. 3) Front Rack Hold: 5 rounds of :30 ON/:30 OFF Heavy as possible. 4) Kettlebell Single Leg Deadlift: 3 x 10/side Rest 90 seconds between sets. Heavy as possible. For results post time to complete each round and total time to complete workout including rest along with any scaling used. If you did Extra Work post reps, weights, etc. Post Results/Thoughts To Comments