Author: Jade

WOD: 7 rounds AQAP:75 foot Sled Drag 115/7075 foot Sled Pull 115/7010 Hand Release Push-ups15 Kettlebell Swings 70/531 minute Rest For this workout you should be using a weight for the sled that you can run with on the drag and shuffle relatively quick with on the pull. The goal should be to do all swings unbroken. Do not “game” these, go as hard as you can, each interval should get slower.For results post total time to complete workout along with any scaling.Post results/thoughts to comments Nice work today everybody. A nice little interval based lung burner, and many found their quads on fire, especially on that sled pull. Remember you’re here for you and no one else, and you’ll get out what you put in, stay tight and commit to doing good push-ups. Cheers. 5:45 AM working hard Briant getting that kettlebell…

WOD: Squat Snatch: 2 Squat Snatches Every-minute-on-the-minute for 8 minutes Squats Snatches should be at approximately 75% of your 1RM Snatch. These should not be touch and go. We are looking for precision form. Perform 1 rep, drop the bar, reset to a nice start position and perform a second rep. The weight should be heavy, but something that you shouldn’t be at risk of failing.AQAP:30 Back Squats 135/9520 Pull-ups10 Shoulder-to-Overhead 135/9520 Front Squats 135/95 20 Pull-ups 10 Shoulder-to-Overhead 135/95 10 Overhead Squats 135/95 20 Pull-ups 10 Shoulder-to-Overhead 135/95 For this workout you are allowed one bar and one weight. If you are poor at the Overhead Squat or Shoulder-to-Overhead than you know what you need to work on and your choice is to either go light and quick through the work, or grit through the reps at a heavier weight and get the…

WOD: “White”- 5 rounds AQAP:3 Rope Climbs 15′10 Toes-to-bar21 Plate Overhead Walking Lunges 45/25400m Run For results post time and any scaling used for the workout.Post results/thoughts to comments While we’ve done some skill work with the ropes, this is the first time we’ve actually used the ropes in a workout. Whether you tried climbing the rope, hung on it, or made it all the way up it was awesome to see you all attack it. You will see Rope Climbs starting to be programmed a little more often now, once or twice a month, so make sure you have your long socks when you come to the gym, you never know when they will pop up. Amazing work this week everybody. See you all Monday. Cheers. Quyen making her way up the rope Bart and Sefton making their way up Terri conquered…

WOD: Squat Cleans: 1 Squat Every 30 seconds for 10 minutes Squat cleans should be approximately 80% of your 1RM Clean, regardless of whether your max Clean is a Power or Squat Clean. This is plenty of time to hit each rep so focus on good tight form.“Nate”- 20 minute AMRAP:2 Muscle-ups4 Handstand Push-ups8 Kettlebell Swings 70/53 For results post weight used for squat cleans, and rounds plus reps for “Nate,” along with any scaling used.Some of you, like myself, found yourselves with some heavy squat cleans today. If you’ve got a strong Power Clean and not a great Squat Clean this was a great opportunity to work on some heavy Squat Cleans. You all did an awesome job on “Nate” as well, I think I saw a few people hit their first HSPU’s in a workout which is so amazing to see. Keep…

WOD: Overhead Squat: 1-1-1-1-1-1-1 All 7 sets should be relatively heavy, and use this as an opportunity to establish a 1RM Overhead Squat. Rest no more than 2 minutes between sets.“Rahoi”- 12 minute AMRAP:12 Box Jumps 24/206 Thrusters 95/656 Bar Facing Burpees For results post max weight attained on overhead squats, and rounds plus reps on “Rahoi” along with any scaling used.Post results/thoughts to comments Big heavy weights overhead today guys. We haven’t done heavy overhead squat singles in a while and tons of you hit PR’s, way to go, and you can see how much more comfortable your getting with that overhead position from all the Snatching. Another Hero today that you guys all threw down on and pushed your hardest. 2 more days and 2 more Heroes left. See you tomorrow. Cheers. Therin with a nice overhead squat Greg coming up for…