Author: Jade

WOD: 1) 15 minutes EMOTM: 0:00, 20 Double-unders, 0:30, Movement Of Choice If you cannot complete 20 Double-unders, perform 20 seconds of Double-under Practice. Movement of Choice should be something you struggle with, i.e. a weakness. Reps should be between 1 and 5. Whatever you pick you should be able to maintain and perform as a set. Your movement of choice should take approximately 5-15 seconds, it shouldn’t draw out for the entire 30 seconds. 2) 12 minute Up Ladder: 3 Kettlebell Swings 70/53 3 Box Jumps 30/24 6 Kettlebell Swings 70/53 6 Box Jumps 30/24 9 Kettlebell Swings 70/53 9 Box Jumps 30/24 and so on until 12 minutes is up For results post movement used and total reps completed in Met-con along with any scaling used.  Post Results/Thoughts To Comments  

WOD: 1) Jerk Complex: 1-1-1-1-1-1-1 One Complex consists of 1 Push Press, 1 Push Jerk, 1 Split Jerk. Build to as heavy a set as possible, make sure that your other 6 sets are within 80% of you heaviest set of the day. Rest 90-120 seconds between sets. 2) 3 rounds AQAP: 8 Alternating Split Snatch 115/75 7 Bar Muscle-ups 400m Run Extra Work: 3) Box Jumps: 3 x 20 These should all be Games Style and Rebounded. Build to the highest height where you can maintain rebounding. Rest 90 seconds. 4) 3 rounds: 30 seconds Left Plank 30 seconds Right Plank 30 seconds Front Plank 30 seconds Rest Wear a weight vest if able. 5) Stiff Leg Deadlift: 3 x 15 Ret 90 seconds between sets. Heavy as possible. For results post weights of all sets of Jerk Complex and time to…

WOD: 1) Clean Complex: 1-1-1-1-1 One Clean Complex will consist of 1 Squat Clean, 1 Hover Clean (come down approximately 1″ above the ground and then back up), 1 Front Squat, and 1 Jerk. Build to a max Clean Complex. Rest 2 minutes between sets. 2) 5-4-3-2-1 – AQAP: Clean and Jerks 225/155 Rope Climbs 15ft Very similar workout from the 2011 Games Extra Work: 3) Handstand Push-ups: 10 minutes EMOTM Pick a rep count you can sustain for the 10 minutes 4) Front Rack Hold: 5 x 30:30 Hold the bar in the Front Rack for 30 seconds, then Rest for 30 seconds, Repeat for a total of 5 rounds. Load should be near or above your 1RM Front Squat 5) Hip Extension: 3 x 15-30 Rest 90 seconds between sets. Pick a rep count you can sustain for 3 sets. For results post weight of…

WOD: 1) Front Squat: 1-1-1-1-1-1-1 You should use this as an opportunity to establish a current 1RM. In addition to establishing your 1RM your 6 other working singles should be within 80% of your Max for the day. Rest 90-120 seconds between sets. 2) 15 minute AMRAP: 40 Wall Balls 20/14 20 Toes-to-bar Extra Work: 3) Overhead Pistol Practice: 10 minutes If you can’t perform a normal pistol spend this time to work on that. 4) Barbell Box Step-ups: 3 x 10/side Rest 90 seconds between sets. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts. For results post weights of all sets of working Squats and Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post weights, time, etc. Post Results/Thoughts To Comments

WOD: 1) “2012 Regionals WOD #4” – AQAP: 50 Back Squats 135/95 40 Pull-ups 30 Shoulder-to-Overhead 135/95 50 Front Squats 85/65 40 Pull-ups 30 Shoulder-to-Overhead 85/65 50 Overhead Squats 65/45 40 Pull-ups 30 Shoulder-to-Overhead 65/45 Last year’s team workout Extra Work: 3) Reverse Hyper: 3 x 25 Heavy as possible. Rest 90 seconds between sets. 4) Row: 4 x 500m Rest 3 minutes between intervals. Holdest fastest consistent pace. For results post time to complete Met-con along with any scaling used. If you did Extra Work post weights, times, etc. Post Results/Thoughts To Comments