Author: Jade

WOD: 1) Push Press: 15 minutes to establish a 1RM Take 15 minutes to establish a 1RM Push Press. It is crucial that you Push Press, we are not looking for a Push Jerk. Once your ankles, knees, and hips hit extension they should not re-bend until the bar comes back down from completing the rep. Immediately Into 2) Push Press: 3 Reps EMOTM at 80% of 1RM for 7 Minutes Perform 3 reps Every-minute-on-the-minute for 7 minutes using the above max you just found. Again it is crucial you don’t Push Jerk the weights, we are looking for a Push Press. httpv://www.youtube.com/watch?v=h6oQLMcTGTo 3) AQAP: 750m Row 50 Kettlebell Swings 70/53 25 Box Jumps 30/24 10 Squat Clean Thrusters 135/95 4) Muscle-up Practice: 10 minutes This can be either bar or ring practice. Use this as a skill session, do a 3 x 5 or 5 x…

WOD: 1) “Barbara” – 5 rounds – 3 minute Rest between each Round 20 Pull-ups 30 Push-ups 40 Abmat Sit-ups 50 Air Squats Result for this workout is cumulative time, this includes your rest time. After each round rest exactly 3 minutes, no more, no less. httpv://www.youtube.com/watch?v=VXEuHjXkRes Little WOD Demo for you guys For Results post time to complete “Barbara” along with any scaling used. If you kept track, post individual round times as well. Post results/thoughts to comments

WOD: 1) Clean Pull: 2 reps EMOTM for 12 minutes at 110% of Max Clean Perform 2 Clean Pulls Every-minute-on-the-minute for 12 minutes. The weight should be 110% of your heaviest clean, Squat or Power. Focus on explosive drive and a big shrug. httpv://www.youtube.com/watch?v=2gxgl-P-C0o 2) 3 rounds AQAP: 25 Power Cleans 135/95 25 Burpees 25 Toes-to-bar Extra Work: 3) Bulgarian Split Squat: 3 x 10/side For these use Dumbbells or Kettlebells to weight yourself. You will see these a few times over the next 4-6 weeks so don’t go to heavy to start, they’ll make you sore. httpv://www.youtube.com/watch?v=1CvEs-TOIKM 4) Hollow/Superman: 8 x 20:10 Alternate between Hollow and Superman for 4 rounds of each of 20 seconds on 10 seconds off. For results post weight for Clean Pulls and time to complete Met-con along with any scaling used. If you did Extra Work post weight for Bulgarian Split…