Author: Jade

WOD: 1) 3-Position Squat Clean + 1 Jerk: 1-1-1-1-1-1-1 This should be a Squat Clean from the Hi Hang, Mid-Thigh, and the Floor. You should be holding on the bar for the duration of the 3 reps and should be touch and go off the floor. After the 3rd rep perform 1 Split Jerk. Rest 90-120 seconds between sets. 2) “Open 13.2” – 10 minute AMRAP: 5 Shoulder-to-Overhead 115/75 – Masters 95/55 10 Deadlifts 115/75 – Masters 95/55 15 Box Jumps 24/20 – Masters 20/20 For this workout Box Step-ups are an acceptable substitution, and for those of you doing the Open is something that you should seriously be considering dependent on your proficiency with Box Jumps. Athletes and Judges please make sure you are clear with the standards in the videos A repeat video of Box Jump technique/efficiency For results post weights for all…

WOD: 1) Work Your Weakness EMOTM 20 minutes: Odd Minute – Barbell Movement, Even Minute – Gymnastics Movement In this you must pick two movements that you struggle with, they should be your WEAKNESSES. One movement must be a Barbell movement, the other Gymnastics, or bodyweight. Rep range should be between 1 and 5 and something you can hold consistent. 2) 10 minute AMRAP: 10 Wall Balls 20/14 10 Ball Slams 40/30 10 V-Ups For results post movements and reps for EMOTM, and Rounds and Reps completed in Met-con along with any scaling used. Post Results/Thoughts To Comments

WOD: 1) Pause Front Squat: 2-2-2-2-2-2-2 For this movement you will descend to the bottom of the Front Squat, hold the position for 3 seconds, then bounce and come back up to stand. Repeat for another rep to make a set of 2. In this drill focus on keeping your midline tight, and really focus on activating the Glutes to keep your torso upright as you drive out of the hole. Rest 90 seconds between sets. 2) 3 rounds AQAP: 10 Power Snatch 135/95 15 Hand Release Push-ups 20 Kettlebell Swings 70/53 3) Handstand Push-up: 10 minutes EMOTM Your choice, strict or kipping. Pick a rep count you can sustain for the 10 minutes. 4) GHD Sit-ups: 3 x 15-25 Rep range should be dictated by what you can do without stopping. If you can do 25 then focus on doing them fast….

WOD: 1) Snatch Complex: 1-1-1-1-1 One Snatch Complex will consist of 1 Power Snatch, 1 Squat Snatch, 1 Hang Squat Snatch, 1 Snatch Balance, and 1 Overhead Squat. This should be a series of movements, no dropping the bar, no resting the bar on the floor. Reps 1-2 should be Touch-and-Go. Build to the heaviest complex you can. Rest 90-120 seconds between sets. 2) 5 rounds of – 3 minute AMRAP – 1 minute Rest: 9 Shoulder-to-Overhead 135/95 12 Pull-ups 15 Box Jumps 24/20 For this workout when you start each round pick-up where you left off, don’t restart back at the Shoulder-to-Overhead, start exactly where you finished. Extra Work: 3) Run: 6 x 400m Rest 2 minutes between runs. Hold fastest consistent pace. 4) Reverse Hyper: 3 x 15 Heavy as possible. Rest 90 seconds.   For results post weight of each set of Snatch Complex,…

WOD: 1) Back Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Upon starting your work sets, rest no more than 90 seconds between sets. 2) Front Squat: 5 @ 60%, 3 x 5 @ 65% Rest 90 seconds between sets, including the transition from Back to Front Squat. 3) Max Pull-ups: This is one of Paleo Benchmarks, make sure you are doing the same type of Pull-up and assistance if you used it as on 1/7/13 4) 10 minute AMRAP: 7 Squat Cleans 135/95 9 Toes-to-bar 11 Burpees This is the 2nd Paleo Benchmark, make sure you are using the exact same scaling as you did on 1/7/13 if you do scale the workout. 5) Ring Muscle-up: 10 minutes EMOTM Pick a rep range and be consistent with it. 6) Hip Extension: 3 x 25…