Author: Jade

WOD: 1) Muscle Snatch: 10 minutes to establish a 1RM Muscle Snatch You have 10 minutes, no more, no less, to establish a 1RM Muscle Snatch. Make sure this is a Muscle Snatch and not a Power Snatch. httpv://www.youtube.com/watch?v=apS3Jx0hmnA Some tips and ques for the Muscle Snatch Rest Exactly 5 Minutes 2) Pause Back Squats: 10 minutes EMOTM Perform 2 Pause Back Squats Every-minute-on-the-minute for 10 minutes at 70% of your 1RM, holding the bottom position for 5 seconds on each rep. 3) “Annie”- 50-40-30-20-10 – AQAP: Double-unders Abmat Sit-ups Extra Work: 4) Toes-to-bar: 3 sets of Max Effort Rest 2 minutes between sets 5) Run: 4 x 400m Rest 2 minutes between each run. The goal is to run as fast as possible each time. For Results post heaviest Muscle Snatch, weight for Back Squats, and time to complete Met-con along with any scaling used. If you…

WOD: 1) 10 minute AMRAP: 1 Clean 205/1351 Muscle-up2 Clean 205/1352 Muscle-up3 Clean 205/1353 Muscle-upand so on until 10 minutes is up Immediately Into 2) 10 minute AMRAP:1 Rope Climb 15 feet5 Deadlifts 205/1352 Rope Climb 15 feet10 Deadlifts 205/1353 Rope Climb 15 feet15 Deadlifts 205/135and so on until 10 minutes is up Immediately Into 3) 10 minute AMRAP:1 Power Snatch 155/1053 Burpees2 Power Snatch 155/1056 Burpees3 Power Snatch 155/1059 Burpeesand so on until 10 minutes is up For Muscle-ups sub out 2 Pull-ups and 2 Bodyweight pressing movement per Muscle-up if you can’t do a Muscle-up. Score Each AMRAP as its own. Extra Work: 4) Skin the Cat: 3 x 5 Rest 90 seconds between sets httpv://www.youtube.com/watch?v=T-TpLJYJU5o&feature=player_embedded I suggest doing it from high hanging rings 5) L-sit: Accumulate 2 minutes Use as many attempts as you need to accumulate the 2 minutes….

WOD: 1) Front Squat: 1-1-1-1-1-1-1 We are looking for 7 heavy singles, but you should also use this as an opportunity to find your current 1RM. All 7 singles should be within 80% of the days heaviest. Rest 90-120 seconds between sets. 2) “Karen”- AQAP: 150 Wall Balls 20/14 Men and Women’s Rx’d is to a 10 foot target. httpv://www.youtube.com/watch?v=2DnIHySZ0FM&feature=player_embedded Remember scaling is good and important to progress and success, this is a good video to give you some perspective on scaling Extra Work: 3) Reverse Hyper: 3 x 20 Heavy as possible. Rest 90 seconds between sets. 4) Handstand Holds: 8 x 20:10 Tabatta Holds. If you’ve got these down well, do Tabatta Shoulder Taps. For results post weight of each set of Front Squats and time to complete “Karen” along with any scaling used. If you did Extra Work post weight…

WOD: 1) Push Press: 5-5-5-5-5 Warm-up as needed. Once working rest approximately 2 minutes between each set. Each set should be as heavy as possible. 2) AQAP: 1000m Row75 Double-unders50 Box Jumps 24/2025 Hand Release Push-ups10 Burpee Lateral Jump Over Box httpv://www.youtube.com/watch?v=iax91hM0aA8&feature=player_embedded For many of you rowing is something that has no thought or technique put into you, you just do it, try and use some of these ques to become more efficient and go faster For results post weight of each set of Push Press, and time to complete Met-con along with any scaling used.

WOD: 1) “Eva”- 5 rounds AQAP: 800m Run30 Kettlebell Swings 70/5330 Pull-ups httpv://www.youtube.com/watch?v=seqmps8gaTQ&feature=player_embedded While it looks to be a gorgeous day tomorrow it will be cold in the morning so come prepared…although you’ll all be more than warm after 5 minutes Extra Work: 2) Kettlebell Turkish Get-up: 3 x 3 Go as heavy as possible within a reasonable time frame. Rest 90 seconds between sets. 3) Kettlebell Windmills: 3 x 10 Work as heavy as possible, but don’t sacrifice range of motion for weight. Rest 90 seconds between sets For results post time to complete “Eva,” along with any scaling used. If you did Extra Work post weights for each set.