Author: Jade

WOD: 1) 3-Position Squat Snatch: 1-1-1-1-1-1-1 Each set consists of 3 Snatches, these are full Snatches so you should be hitting a full Squat. The first Snatch is a High Hang, then above the Knee, and lastly from the Floor. There should be no dropping the bar on these, and you should be going Touch-and-Go off the Floor for the 3rd rep. Build to the heaviest set possible. Rest 90-120 seconds between sets. 2) “DT”- 5 rounds AQAP: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 Extra Work: 3) Muscle-ups: 10 minutes EMOTM Pick a rep count that you can maintain for all 10 minutes 4) Good Mornings: 3 x 15 Heavy as posisble. Rest 90 seconds between sets For results post weights of all sets of 3-Position Snatch and time to complete Met-con along with any scaling used. If you did Extra…

WOD: 1) 15 minutes EMOTM: On 0:00, 20 Double-unders, On 0:30, Movement Of Choice Movement of choice should be something strength biased. This does not mean it has to be load baring. Reps should be between 1 and 5 and you should be able to sustain your reps as a set for all 15 rounds. If you can’t complete 20 Double-unders, then attempt to for 20 seconds. 2) 3 rounds AQAP: 400m Run 25 Burpees For results post movement of choice and reps and weights along with time to complete Met-con and any scaling used. Post Results/Thoughts To Comments

WOD: 1) Bench Press: 5-5-5-5-5 Warm-up as deemed fit. Work through 5 sets as heavy as possible. Rest 2-3 minutes between sets. All sets should be within 80% of your days heaviest. 2) “Jackie”- AQAP: 1000m Row 50 Thrusters 45/33 30 Pull-ups http://www.youtube.com/watch?v=bWmQFqUw4qY Some Thrusters to be had here, a rerun, but check it out if you missed it. Extra Work: 3) Triple Under Practice: 10 minutes 4) Work Your Weakness: 10 minutes EMOTM Pick anything you’d like, and a rep number that you can maintain. 5) L-Sit: Reverse Tabatta 8 x 10:20 Use Paralettes for this. For results post weight of all sets of Bench Press and time to complete “Jackie” along with any scaling used. If you did Extra Work post reps, movements, etc. Post Results/Thoughts To Comments

WOD: 1) Snatch: 2×1 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 1 @ 90%, 1 @ 95% Warm-up as needed. Rest 90-120 seconds between lifts upon starting your working sets. 2) Clean and Jerk: 2×1 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 1 @ 90%, 1 @ 95% Warm-up as needed. Rest 90-120 seconds between lifts upon starting your working sets. 3) 12 minute AMRAP: 10 Squat Snatch 135/95 Max Kettlebell Swings 70/53 In this workout you will perform 10 Snatches, and then pick up the Kettlebell and perform as many swings as possible. Once you break you set of swings your round is over and you go back to the Snatches and repeat. Extra Work: 4) Handstand Push-ups: 10 minutes EMOTM Strict or Kipping, up to you, maintain the same amount of reps for each minute 5) 5 minute AMRAP:…

WOD: 1) Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%, 1 @ 103% Warm-up as needed. Upon starting your working sets rest 90 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Rest 90 seconds between sets, including the transition from your last set of Back Squats to your first set of Front Squats 3) 3 rounds AQAP: 75 Double-unders 21 Ring Dips 12 Power Cleans 165/113 Extra Work: 4) Jumping Bulgarian Split Squats: 3 x 5/side Rest 90 seconds between sets. Use Dumbbell to load. 5) Reverse Hyper: 3 x 20 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 weights, thoughts, etc….