Author: Jade

WOD: 1) Snatch: 8 x 1 @ 80% of 1RM Warm-up as needed. Rest 60-90 seconds between sets. 2) Clean and Jerk: 6 x 1 @ 80% of 1RM Rest 60-90 seconds between sets. 3) 12 minute AMRAP: 2 Rope Climbs 15 feet 10 Handstand Push-ups 20 Power Snatch 75/53 Scaling for Rope Climb is 3 Sit-to-stand per Rope Climb, or 5 Pull-ups. Remember when scaling the HSPU, scale the load, not the range of motion. Extra Work: 4) Ring Muscle-up: 3 x Max Reps Rest 3 minutes between sets. If you can’t do a Ring Muscle-up do 2 sets each of Max Ring Dips and Max Ring Pull-ups, both Strict. 5) Barbell Sotts Press: 3 x 10 Rest 90 seconds between sets. 6) Hollow Position: Accumulate 3 minutes Keep track of total attempts and total time to complete. For results post weights…

WOD: 1) Every-minute-on-the-minute: 15 minutes – 0:00 Double-unders – 0:30 Work Your Weakness For this you will alternate between double-unders and a movement of your choice. On the 0:00 you will perform 20 Double-unders, or 20 seconds of Double-under practice. On the 0:30 you will perform a strength movement of your choice that you struggle with, reps must be kept between 1 and 3. 2) AQAP: 15 Dumbbell Man Makers 50/35 25 Kettlebell Swings 53/35 10 Dumbbell Man Makers 50/35 25 Kettlebell Swings 53/35 5 Dumbbell Man Makers 50/35 25 Kettlebell Swings For this workout a Man Maker will consist of a Push-up on the Dumbbells to a Power Clean to a Shoulder-to-Overhead. For results post movements, reps, and weight if applicable used along with time to complete Met-con and any scaling used. Post Results/Thoughts To Comments You can officially register for the…

WOD: 1) Power Snatch: 10 x 1 @ 80% of 1RM Squat Snatch or Power Snatch For weight used whichever of your two lifts is higher. Rest 60 seconds between lifts. 2) Power Clean and Jerk: 8 x 1 @ 80% of 1RM Clean and Jerk Rest 60 seconds between sets. 3) 10 minute AMRAP: 1 Bar Muscle-up 3 Wall Balls 30/20 2 Bar Muscle-ups 6 Wall Balls 30/20 3 Bar Muscle-ups 9 Wall Balls 30/20 and so on until 10 minutes is up. Substitution for a Bar Muscle-up for today is an equal ratio of very difficult pull-ups, could be strict, chest-to-bar, hips to bar, a light band, just something that is very tough. Extra Work: 4) Dumbbell Farmers Walk: 400m with 70/50 It’s going to be warm, get outside. Record time and keep track of number of times you put the dumbbells…

WOD: 1) Back Squat: 8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90% Warm-up as needed. Rest no more than 90 seconds between sets. 2) Front Squat: 5 @ 70%, 4 @ 80%, 3 @ 85%, 3 @ 90% Rest only 90 seconds between sets, including your transition from your last set of Back Squats to your first set of Front Squats. 3) 5 rounds AQAP: 5 Shoulder-to-Overhead 205/135 10 Toes-to-bar 15 Alternating Pistol Squats 20 Double-unders Substitution for Pistol Squats is 2x in Air Squats. Extra Work: 4) GHD Sit-Ups: 3 x 25 Rest 90 seconds between sets. 5) Kettlebell Windmill: 3 x 10/side Rest 90 seconds between sets. Go as heavy as possible. For results post weights for all sets of Squats and time to complete Met-con along with any scaling used. For extra work post weights and…

WOD: 1) Squat Snatch: 6 x 1 @ 80% of 1RM Warm-up as needed. Rest 60-90 seconds between lifts. 2) Clean and Jerk: 6 x 1 @ 80% of 1RM Warm-up as needed. Rest 60-90 seconds between lifts. 3) For Max Reps: 3 minute AMRAP: 10 Power Cleans 225/155 Max Burpees Rest 90 seconds 3 minute AMRAP: 10 Power Cleans 225/155 Max Box Jumps 24/20 Rest 90 seconds 3 minute AMRAP: 10 Power Cleans 225/155 Max Burpee Over Box 24/20 Rest 90 seconds Extra Work: 4) Weighted Pull-up: 5 x 5 Rest 90 seconds between sets. Each set as heavy as possible. 5) Weighted Hip Extension: 3 x 10 Rest 90 seconds between sets. Each set as heavy as possible. For results post weight of all Olympic Work along with reps completed in Met-con along with any scaling used. For extra work post…