Author: Jade

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) “Angie”- AQAP: 100 Pull-ups 100 Push-ups 100 Abmat Sit-ups 100 Air Squats This workout may not be broken up or partitioned in anyway. You must finish the 100 Pull-ups before moving onto the 100 Push-ups, and so on. For this workout to count as Rx’d lets make sure you are doing real push-ups. If you don’t keep your knees, quads, and hips off the ground, and touch your chest to the ground and press back up maintaining that position you aren’t doing a full Push-up. For those of you out there who do half or third Push-ups, and you know who you are, I strongly, strongly recommend and encourage you to either slow down and do proper Push-ups, even if it means one at a time, or do them with a band. Doing things right will pay off in the long…

WOD: 1) “Angie”- AQAP: 100 Pull-ups 100 Push-ups 100 Abmat Sit-ups 100 Air Squats This workout may not be broken up or partitioned in anyway. You must finish the 100 Pull-ups before moving onto the 100 Push-ups, and so on. For this workout to count as Rx’d lets make sure you are doing real push-ups. If you don’t keep your knees, quads, and hips off the ground, and touch your chest to the ground and press back up maintaining that position you aren’t doing a full Push-up. For those of you out there who do half or third Push-ups, and you know who you are, I strongly, strongly recommend and encourage you to either slow down and do proper Push-ups, even if it means one at a time, or do them with a band. Doing things right will pay off in the long…

WOD: 1) “Angie”- AQAP: 100 Pull-ups 100 Push-ups 100 Abmat Sit-ups 100 Air Squats This workout may not be broken up or partitioned in anyway. You must finish the 100 Pull-ups before moving onto the 100 Push-ups, and so on. For this workout to count as Rx’d lets make sure you are doing real push-ups. If you don’t keep your knees, quads, and hips off the ground, and touch your chest to the ground and press back up maintaining that position you aren’t doing a full Push-up. For those of you out there who do half or third Push-ups, and you know who you are, I strongly, strongly recommend and encourage you to either slow down and do proper Push-ups, even if it means one at a time, or do them with a band. Doing things right will pay off in the long…

WOD: 1) Clean and Jerk: 1-1-1-1-1-1-1 This can be any type of Clean, Power, Squat, Split, and any type of Shoulder-to-Overhead, just looking for you to move the most load possible. You should use this opportunity to establish a current 1RM. In addition to your 1RM for today, make sure to hit 6 other singles within 80% of that weight. Rest no more than 2 minutes between your work sets. Warm-up as needed. httpv://www.youtube.com/watch?v=nVCGOJ_iCvU A bunch of great lifts you can watch here 2) 3 rounds AQAP: 10 Hang Power Cleans 205/135 20 Alternating Pistol Squats 40 Double-unders If you can’t do Pistol Squats you can scale to an assisted Pistol Squat or do 2x the number in Air Squats. If you scale to an assisted Pistol Squat make sure you are maintaining the integrity of the movement, i.e. you shouldn’t be hanging onto a…