Author: Jade

WOD: 1) Snatch: 2 x 1 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90% Warm-up as deemed fit. These should all be Squat Snatches and percentage is based off of your Squat Snatch. Rest no more than 90 seconds between set. 2) Clean and Jerk: 2 x 1 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90% Warm-up as deemed fit. These should all be Squat Clean and Split Jerks. Percentage is based off of your 1RM Clean and Jerk anyway, anyhow. Rest no more than 90 seconds between sets. 3) 12 minute AMRAP: 20 Handstand Push-ups 5 Power Cleans 205/135 20 Toes-to-bar 5 Power Cleans 205/135 Extra Work: 4) Box Jumps: 3 x 20 These should be Games Standard, rebounded Box Jumps off the floor. Go as high as you can rebound, there should be no more than a…

WOD: 1) 15 minutes EMOTM: Work Your Weakness Strength For this you need to pick a strength movement. For today a strength movement is going to be deemed that it has to be a barbell movement. Pick a rep range between 1 and 5, and pick an appropriate load. The reps and load should remain the same for all 15 minutes. 2) AQAP: 1000m Row 100 Kettlebell Swings 53/35 10 Dumbbell Man Makers 70/50 Man Maker will be a Push-up, Clean, and Shoulder-to-Overhead For results post what you did for EMOTM, and time to complete Met-con along with any scaling used. Post Results/Thoughts To Comments

WOD: 1) Push Press: 5-5-5-5-5 Warm-up as needed. You should have a heaviest set, and your other 4 sets should all be within 80% of your heaviest set. Rest 2 minutes between sets. Make sure these are Push Presses and not Push Jerks. 2) 15 minute AMRAP: 15 Chest-to-bar Pull-ups 15 Box Jumps 30/24 15 Ring Dips Substitution for Ring Dips will be Hand Release Push-ups Extra Work: 3) Sotts Press: 3 x 10 Rest 90 seconds between sets. Use a barbell. 4) 3 rounds: 30 seconds Bird Dog Left 30 seconds Bird Dog Right 30 seconds Superman 30 seconds Rest For results post weight of each set of Push Press, and Rounds plus Reps of Met-con along with any scaling used. If you did Extra Work post weights, thoughts, etc. Post Results/Thoughts To Comments  

WOD: 1) 12 minutes EMOTM: On 0:00 perform 1 Hang Power Clean and 1 Power Clean @ 80% of 1RM, On 0:30 perform 20 Double-unders For this your Power Cleans must be Touch-and-Go. If you can’t Touch-and-Go scale the weight accordingly. If you’re not proficient with Double-unders use this instead as 20 seconds of Double-under practice. 2) 20 minute AMRAP: 5 Thrusters 95/65 7 Hang Power Cleans 95/65 10 Sumo Deadlift High-pulls 95/65 Get Pumped! Extra Work: 3) Strict Toes-to-bar: 3 x Max Reps Rest 90-120 seconds. If you can’t do these strict, kip/swing as needed. 4) Kettlebell Turkish Get-up: 3 x 3/side Rest 90 seconds between sets. Alternate each rep. Go as heavy as possible. For results post weight used for EMOTM and Rounds and Reps completed for Met-con along with any scaling used. If you did Extra work post reps and weights…

WOD: 1) Back Squat: 6 @ 70%, 6 @ 80%, 3 @ 90%, 2 @ 95% Warm-up as needed. Rest 90 seconds between sets. 2) Front Squat: 5 @ 65%, 4 @ 75%, 2 x 4 @ 80% Rest 90 seconds between sets, including the transition from Back Squat to Front Squat 3) For Max Reps: 2 minutes Max Burpees 60 seconds Rest 2 minutes Max Ring Muscle-ups 60 seconds Rest 2 minutes Max Snatch 155/105 60 seconds Rest 2 minutes Max Bar Muscle-ups 60 seconds Rest 2 minutes Max Burpees Substitution for Ring Muscle-up is Push-ups, Substitution for Bar Muscle-ups is Pull-ups or Chest-to-bar Pull-ups. Snatches can by anyway, anyhow. Extra Work: 4) Dumbbell Bulgarian Split Squat: 3 x 8/side Heavy as possible. Rest 90 seconds between sets. 5) Reverse Hyper: 3 x 15 Heavier than last time. Rest 90 seconds between sets….