Author: Jade

WOD: 1) Back Squat: 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85% Warm-up as needed. Rest 90 seconds between sets. 2) Front Squat: 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 @ 85% Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat. Posted this a while ago but a good vid to rewatch 3) AQAP: 10, 9, 8…3, 2, 1 Front Squats 135/95 2, 4, 6…16, 18, 20 Deadlifts 135/95 Extra Work: 4) GHD Sit-ups: 3 x 25 Rest 90 seconds between sets. 5) Ring Muscle-up: 5 x 5 Rest 2 minutes between sets. Add a weight vest as needed. For Results post weights of each set of Squats and time to complete Met-con along with any scaling used….

WOD: 1) Snatch: 15-20 minutes to Establish a 1RM Warm-up and rest as needed. This should be a Max Squat Snatch 2) Clean and Jerk: 15-20 minutes to Establish a 1RM Warm-up and rest as needed. This should be a Max Squat Clean and Split Jerk 3) AQAP: 100 Burpee Box Jumps 24/20 Extra Work: 4) Banded Good Mornings: 3 x 15 Rest 90 seconds between sets. Put an emphasis on driving up aggressively as the tension increases. 5) Band Pullaparts: 3 x 15 Rest 90 seconds between sets. 6) Band Kneeling Ab Pull Downs: 3 x 15 Rest 90 seconds between sets.

WOD: 1) 25 minute AMRAP: 3 Rope Climbs 15ft 5 Hang Power Cleans 205/135 10 Ball Slams 40/30 20 Lateral Bar Hops Substitution for Rope Climb is either 3 Sit-to-stand or 5 Pull-ups per Rope Climb Extra Work: 2) Box Jumps: 3 x 3 Max Height Rest 90 seconds between sets. 3) Snatch: 3 x 1 @ 70% of 1RM Rest 90 seconds between sets. 4) Clean and Jerk: 3 x 1 @ 70% of 1RM Rest 90 seconds between sets. 5) Strict Pull-ups: 2 sets of Max Reps Rest 3 minutes between sets. For Results post Rounds and Reps for Met-con along with any scaling used. If you did Extra Work post weights and reps for all movements. Post Results/Thoughts To Comments Dani and Laura are competing tomorrow at the OC Throwdown in California…first workout kicks off at 10:00 AM Eastern Time…

*Reminder that there is no 12:00 PM Class Today WOD: 1) Squat Snatch: 4 x 2 @ 65% of 1RM These should not be touch and go. You should drop the bar, but only take a few seconds to reset between reps. Rest 90 seconds between sets. 2) Squat Clean and Split Jerk: 4 x 2 @ 65% of 1RM These should not be touch and go. You should drop the bar, but only take a few seconds to reset between reps. Rest 90 seconds between sets. 3) Snatch Push Press + Overhead Squat: 4 x 3 @ 65% of 1RM Push Press For this you will do 3 Snatch Push Press, at the third rep you will keep the bar over your head and then complete 3 Overhead Squats. Rest 90 seconds between sets. 4) 12 minute AMRAP: 5 Squat Snatch 155/105…

WOD: 1) Work Your Weakness: 15 minutes In this Work Your Weakness you will perform TWO movements, 1 movement on the beginning of the minute, the 2nd movement on the :30 of the minute. You are only allowed to pick 1 Movement. Movement #1 will be 5 Burpees. Movement #2 which you can pick has to be some sort of Heavy Barbell Movement. It can be anything you’d like but has to involve a Barbell…don’t be afraid to think outside the box. We are looking to get your heart rate elevated with the Burpees, and then have you hit something that you struggle with and that is heavy. Reps should be between 1 and 3. 2) 3 rounds for Max Reps: 45 seconds Row for Calories 30 seconds Rest 45 seconds Hand Release Push-ups 30 seconds Rest 45 seconds Dumbbell Hang Power Clean…