Author: Jade

WOD: 1) Snatch Complex: 1-1-1-1-1 1 Complex will consist of 1 Power Snatch, 1 Snatch, 1 Hang Snatch, 1 Overhead Squat. Warm-up as deemed fit then build to a heavy set. 4 of your 5 sets should be within 80% of the days heaviest. Rest 90-120 seconds between sets. 2) Clean Complex: 1-1-1-1-1 1 Complex will consist of 1 Power Clean, 1 Clean, 1 Hang Clean, and 1 Jerk. Warm-up as deemed fit then build to a heavy set. 4 of your 5 sets should be within 80% of the days heaviest. Rest 90-120 seconds between sets. 3) 3 rounds AQAP: 10/side Alternating Dumbbell Snatch 70/50 15 Toes-to-bar 20 Burpees Extra Work: 4) L-Sit: Reverse Tabatta – 8 x 10:20 Use Paralettes 5) Sotts Press: 3 x 10 Rest 90 seconds. Heavy as possible. 6) Muscle-ups: 10 minutes EMOTM Pick a rep count you can maintain for all 10 minutes….

WOD: 1) 1 and 1/4 Back Squats: 2-2-2-2 Warm-up as deemed fit, work through 4 heavy sets, hitting a heaviest for the day and ensuring your other 3 working sets are within 80% of your heaviest. 2) 1 and 1/4 Front Squats: 2-2-2-2 Warm-up as deemed fit, work through 4 heavy sets, hitting a heaviest for the day and ensuring your other 3 working sets are within 80% of your heaviest. 3) 10 minute AMRAP: 7 Power Snatch 95/65 10 Wall Balls 20/14 Extra Work: 4) Row: 3 x 1000m Rest 3 minutes between rows. Maintain fastest consistent pace possible. 5) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. For results post weights of each set of Squats and Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post times, weights, etc. Post Results/Thoughts To Comments

*Adjusted Regionals/Week of 5/13/13 Class Schedule Here WOD: 1) 5 rounds AQAP: 4 Rope Climbs 15ft 400m Run 14 Thrusters 95/65 40 Double-unders Substitution for Rope Climbs is 5 Pull-ups per Rope Climb. Extra Work: 2) Stiff Leg Deadlift: 3 x 15 Rest 90 seconds between sets. Heavy as possible. 3) Abmat Sit-ups: 100 for time For results post time to complete workout along with any scaling used. If you did Extra Work post weights, times, etc. Post Results/Thoughts To Comments

*Adjusted Regionals/Week of 5/13/13 Class Schedule Here WOD: 1) Push Press: 3-3-3-3-3 Warm-up as deemed fit. Build to the heaviest set possible. Your other 4 working sets should be within 80% of your heaviest set. Rest 90-120 seconds between sets. 2) Behind-the-Neck Snatch Push Press: 3-3-3 Warm-up as deemed fit. Build to the heaviest set possible. Your other 2 working sets should be within 80% of your heaviest set. Rest 90-120 seconds between sets. For many you may move more weight on this than your normal Push Press. 3) 3 rounds AQAP: 10 Deadlifts 225/155 20 Toes-to-bar 30 Box Jumps 24/20 Extra Work: 4) Pistol Squats: 10 minutes EMOTM Choose a rep count you can maintain for the entire 10 minutes. You should alternate legs each rep. 5) Reverse Hyper: 3 x 20 Heavy as possible. Rest 90 seconds between sets. For results post…

*Adjusted Regionals/Week of 5/13/13 Class Schedule Here WOD: 1) 15 minutes EMOTM: 0:00, Bodyweight Press 3-5 Reps, 0:30 Movement of Choice The goal of this is to work on your bodyweight pressing. If you can’t perform a perfect Push-up this is what you should be working on. If you can then you should move on to Handstand Push-ups or Dips. The other movements can be anything that you’d like to work on, but should be something that is a weakness for you, something you are not good at, something you would dread coming up in a competition. 2) 15 minute AMRAP: 15 Wall Balls 20/14 15 Hang Power Cleans 95/65 15 Ball Slams 40/30 For results post movements used for EMOTM, and Rounds and Reps completed in Met-con along with any scaling used. Post Results/Thoughts To Comments