Author: Jade

WOD: 1) “McGhee”- 30 minute AMRAP: 5 Deadlifts 275/185 13 Push-ups 9 Box Jumps 24/20 Extra Work: 2) Hollow Rock: 100 for time Keep track of total time and number of attempts to complete 3) Reverse Hyper: 3 x 15 Rest 90 seconds between sets. Heavy as possible. For results post Rounds and Reps completed of Met-con along with any scaling used. If you did Extra Work post time, weights, etc. Post Results/Thoughts To Comments

WOD: 1) Back Squat: 10-10-10 These should be heavy Back Squat sets. A good weight to look for a HEAVY 10 is about 80-85% of your 1RM. Think about approaching this and warming up to that weight, trying to hit that for 10, and then tapering down from there, or if it felt too light going up more. Rest 2 minutes between sets. 2) “Nate”- 20 minute AMRAP: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings 70/53 For subbing today the substitution will be 3x the amount in Pull-ups for Muscle-ups, and Stink Bugs or Strict Press for the Handstand Push-ups   Extra Work: 3) Pistol Squats: 10 minute EMOTM Pick a rep count you can maintain for the 10 minutes…no more than 10 reps. These should be alternating. If normal Pistols are easy for you do this as Overhead Pistol Squats. 4) Toes-to-bar: 3 sets of…

WOD: 1) “Abbate”- AQAP: 1 Mile Run 21 Clean and Jerks 155/105 800m Run 21 Clean and Jerks 155/105 1 Mile Run For results post time to complete Met-con along with any scaling used. Post Results/Thoughts To Comments

WOD: 1) Front Squat: 2-2-2-2-2-2-2 Warm-up as deemed fit. Establish a heavy double. Your 6 other working sets should be within 80% of your heavy double. Rest 90 seconds between sets. 2) “Rahoi”- 12 minute AMRAP: 12 Box Jumps 24/20 6 Thrusters 95/65 6 Bar Facing Burpees Extra Work: 3) Row: 3 x 5 Minute Efforts Rest 3 minutes between intervals. For results post weight of each set of Squats and Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post meters Rowed for each interval. Post Results/Thoughts To Comments

WOD: 1) Snatch: 2×1 @ 60%, 2×1 @ 70%, 2×1 @ 80%, 4×1 @ 85% Warm-up as deemed fit. Upon starting your working sets rest no more than 90 seconds between lifts. 2) Clean and Jerk: 2×1 @ 60%, 2×1 @ 70%, 2×1 @ 80%, 4×1 @ 85% Warm-up as deemed fit. Upon starting your working sets rest no more than 90 seconds between lifts. 3) “Randy”- AQAP: 75 Power Snatches 75/53 Extra Work: 3) Bar Muscle-up: 10 minutes EMOTM Pick a rep count you can maintain for the entire 10 minutes 4) Reverse Hyper: 3 x 20 Rest 90 seconds. Heavy as possible For results post weights of each set of Olympic Lifts 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