Author: Jade

WOD: 1) “Helen” – 3 rounds AQAP: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups Rest exactly 5 minutes 2) 3 rounds AQAP: 400m Run 21 Wall Balls 20/14 12 Ring Dips httpv://www.youtube.com/watch?v=T5gL9IIzbsY OPT throwing down a FAST time on “Helen” Extra Work: 3) 10 minute AMRAP: Alternating Kettlebell TGU 70/53 You must alternate each rep. For score post total reps completed. For results post time for each of the Met-cons along with any scaling used. If you did Extra Work post total reps and Kettlebell weight used. Post Results/Thoughts to Comments

WOD: 1) Snatch Complex: 1 EMOTM for 10 minutes @ 70% of 1RM Squat Snatch One Snatch Complex will consist of 1 Squat Snatch, 1 Hang Squat Snatch, 1 Snatch Balance, and 1 Overhead Squat. You will hit the first two Snatches and then lower the bar down to the back of your neck, hit a Snatch Balance, and then finish with an Overhead Squat. This is heavy technique work, meaning the weight should be difficult but not so heavy that you perform the movements in a sloppy manner and you shouldn’t be failing any reps. httpv://www.youtube.com/watch?v=U-PkTCZv3no A good watch and a review of the Snatch Balance 2) 15-12-9-6-3 – AQAP: Handstand Push-ups Power Snatch 115/75 Burpees Extra Work: 3) Bulgarian Split Squats: 3 x 8/side Heavier than last week. Rest 90 second between sets. 4) Sled Drag: 400m This should be as heavy as possible,…

WOD: 1) Deadlift: 5-5-5-5-5 Use this as an opportunity to establish a 5RM Deadlift. In addition to establish your 5RM Deadlift perform 4 other sets at 80% more of your 5RM. Rest approximately 3 minutes between sets. httpv://www.youtube.com/watch?v=C8otBoaZaaY A cool demo video, and a good one for those of you who might be struggling with a lift lately 2) 10 minute AMRAP: 10 Deadlifts 95/65 10 Sumo Deadlift High-pulls 95/65 10 Clean and Jerks 95/65 This workout is meant to be a burner. This should be lots of movement. Just because Rx’d is 95/65 doesn’t mean you should do it just because you can, go with a weight that is light for you and that you can move fast, a lot. For results post weight of each set of Deadlifts along with Rounds plus Reps for Met-con plus any scaling you used. Post Results/Thoughts to…

WOD: 1) Deadlift: 5-5-5-5-5 Use this as an opportunity to establish a 5RM Deadlift. In addition to establish your 5RM Deadlift perform 4 other sets at 80% more of your 5RM. Rest approximately 3 minutes between sets. httpv://www.youtube.com/watch?v=C8otBoaZaaY A cool demo video, and a good one for those of you who might be struggling with a lift lately 2) 10 minute AMRAP: 10 Deadlifts 95/65 10 Sumo Deadlift High-pulls 95/65 10 Clean and Jerks 95/65 This workout is meant to be a burner. This should be lots of movement. Just because Rx’d is 95/65 doesn’t mean you should do it just because you can, go with a weight that is light for you and that you can move fast, a lot. For results post weight of each set of Deadlifts along with Rounds plus Reps for Met-con plus any scaling you used. Post Results/Thoughts to…