Author: Jade

WOD: 1) AQAP: 75 Kettlebell Turkish Get-ups 53/35 You must complete this as 38 Get-ups on one side, and 37 on the other side, broken up in any manner you like. For results post time to complete along with weight used. Post Results/Thoughts to Comments

WOD: 1) Floor Press: 3-3-3-3-3-3-3 Ultimately looking for 7 heavy sets, if you’ve never done these before use your sets to build up to a max weight for 3 reps. Rest 90 seconds between sets. http://www.youtube.com/watch?v=UnyXY7gO0LM 2) 12 minute AMRAP: 10 Power Snatch 135/95 15 Overhead Squats 135/95 10 Power Snatch 135/95 15 Overhead Squats 135/95 10 Power Snatch 135/95 15 Overhead Squats 135/95 15 Muscle-ups 100 Double-unders Extra Work: 3) Toes-to-bar: 3 x Max Reps Once you lose your kip stop your set. Rest 2 minutes between sets. 4) Hip Extension: 3 x 25 Rest 90 seconds between sets. For results post weights for all sets of Floor Press and Total Reps completed for Met-con. If you did Extra Work post reps, thoughts, etc. Post Results/Thoughts To Comments

WOD: 1) 12 minutes EMOTM: On 0:00, 1 Hang Power Snatch + 1 Power Snatch @ 80%, On 0:30, 20 Double-unders Use 80% of your Max Power Snatch weight for this. These must be touch-and-go, if you can’t hold onto the bar scale the weight down. If you can’t do Double-unders this will be 20 seconds of Double-under practice. 2) Open 11.2 – 15 minute AMRAP: 9 Deadlifts 155/105 12 Hand Release Push-ups 15 Box Jumps 24/20 For today’s workout you must use “Games Standard” on the Box Jumps, meaning you must stand up to a controlled position of hip and knee extension before coming back off the box. Extra Work: 3) GHD Sit-ups: 3 x 25 Rest 90 seconds between sets. 4) Strict Handstand Push-ups: 10 minutes EMOTM Pick something you can be consistent with. If you can do more than 5 strict, go to a…

WOD: 1) Back Squat: 1 x 4 @ 75%, 3 x 4 @ 80% Warm-up as needed. Rest no more than 90 seconds between sets. 2) Front Squat: 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70% Rest only 90 seconds between sets, including the transition from Back to Front Squats 3) 2 Rounds for Max Reps: 90 seconds Wall Balls 20/14 60 seconds Rest 90 seconds Kettlebell Swings 70/53 60 seconds Rest 90 seconds Burpees 60 seconds Rest Extra Work: 4) Front Rack Bulgarian Split Squats: 3 x 5/side Rest 90 seconds between sets. Go as heavy as possible. 5) Reverse Hyper: 3 x 15 Rest 90 seconds between sets. Heavier than last time. For results post weights of all Squats and total reps completed in Met-con along with scaling used. For Extra Work post weights…

*Reminder we have added a 10:30 class on Saturday. Obviously this class is open to ANYBODY, but we are also encouraging our competitive athletes to come in at this time so they can train together. WOD: 1) “Kalsu” – AQAP: 100 Thrusters 135/95 Every-minute-on-the-minute you must perform 5 Burpees. This workout starts with 5 Burpees. You continue with 5 Burpees EMOTM until you have finished 100 Thrusters. Get your thrusters dialed in for tomorrow Extra Work: 2) Muscle-ups: EMOTM for 10 minutes Bar or Ring Muscle-up, choose whichever you are weaker at. Perform an amount of reps that you can be consistent with. 3) Kettlebll Windmill: 3 x 10/side Rest 90 seconds between sets. Go as heavy as possible. For results post time to complete Met-con along with any scaling used. If you did Extra Work post weights, thoughts, comments, etc. Post Results/Thoughts…