Author: Jade

*Adjusted Regionals/Week of 5/13/13 Class Schedule Here WOD: 1) 3-Position Snatch: 1-1-1-1-1 Warm-up as deemed fit, then work through 5 working sets of 3-Position Snatch. This should be Hi-Hang, Above the Knee, and the Floor. No dropping the weight between reps. Rest 90-120 seconds between sets. 2) 3-Position Clean: 1-1-1-1-1 Warm-up as deemed fit, then work through 5 working sets of 3-Position Clean. This should be Hi-Hang, Above the Knee, and the Floor. No dropping the weight between reps. Rest 90-120 seconds between sets. 3) 10 minute AMRAP: 10 Power Snatch 75/53 10 Hand Release Push-ups Extra Work: 4) Glute Ham Raise: 5 x 5 Rest 90 seconds between sets. Weight if able. 5) Muscle-up: 10 minutes EMOTM Pick a rep count you can maintain for the entire 10 minutes. 6) Row: 4 x 500m Rest 2 minutes between sets. Hold fastest consistent pace. For results post weights of each set…

*Adjusted Regionals/Week of 5/13/13 Class Schedule Here WOD: 1) “Eva”- 5 rounds AQAP: 800m Run 30 Kettlebell Swings 70/53 30 Pull-ups Extra Work: 2) Triple-unders: 10 minutes Practice If you aren’t proficient in Double-unders then spend the time working on these. Proficient should be 75 unbroken +. 3) GHD Sit-ups: 3 x 25 Rest 90 seconds between sets. 4) Box Jumps: 3 x 20 Rebound Box Jumps. Rest 90 seconds between sets. For results post time to complete Met-con along with any scaling used. If you did Extra Work post reps, thoughts, etc. Post Results/Thoughts To Comments

*Adjusted Regionals/Week of 5/13/13 Class Schedule Here WOD: 1) Pause Back Squat: 3-3-3-3 Rest 90 seconds between sets. Hold the bottom of each Squat for 3 seconds, then bounce and come back up. 2) Pause Front Squat: 3-3-3-3 Rest 90 seconds between sets. Hold the bottom of each Squat for 3 seconds, then bounce and come back up. 3) “Grace”- AQAP: 30 Clean and Jerks 135/95 This can be any type of Clean and any type of Shoulder-to-Overhead Extra Work: 4) Hip Extension: 3 x 30 Rest 90 seconds between sets. 5) Handstand Push-ups: 10 minutes EMOTM Pick a rep count you can sustain for all 10 minutes. 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, thoughts, etc. Post Results/Thoughts To Comments

*Adjusted Regionals/Week of 5/13/13 Class Schedule Here WOD: 1) 30 minute AMRAP: 10 Chest-to-bar Pull-ups 20 Shoulder-to-Overhead 95/65 30 Air Squats 40 Double-unders For results post Rounds and Reps completed along with any scaling used. Post Results/Thoughts To Comments http://www.youtube.com/watch?v=lLFunBPgPOo  

*Adjusted Regionals/Week of 5/13/13 Class Schedule Here WOD: 1) Hang Clean + Clean: 1-1-1-1-1-1-1 These are full Squat movements. Build up to a heavy set. There is no dropping the bar between reps. Only build as heavy as you can hold onto. Rest 90-120 seconds between sets. 2) 3 rounds AQAP: 25 Hang Power Cleans 135/95 25 Kettlebell Swings 70/53 25 Burpees Extra Work: 3) 10 minutes: Triple-under Practice If you can’t do Double-unders spend this time working on Double-unders. If you can do Triple-unders keep track of how many you get in 10 minutes. 4) Bar Muscle-up: 10 minutes EMOTM Pick an set rep count that you can maintain for the entire 10 minutes. 5) GHD Sit-ups: 3 x 25 Rest 90 seconds between sets. For results post weights of each set of Olympic Work and time to complete Met-con along with any scaling used. If…