Category: Competition

WOD: 1a) 1 round of: 1000m Row 40 Wall Balls Rest 5 minutes 1b) 3 rounds of: 19 Calories Rowed 19 Wall Balls For Part a perform the 1K at moderately hard pace, and the Wall Balls are meant to be done unbroken. If you don’t have that capacity, or 40 reps is a max effort, scale to a size of reps that you can perform unbroken and have plenty of reps left in the tank. 2) 4 sets of: 12 GHD Sit-ups 15 Box Jump Overs 30/24 30 Double-unders Rest 60 seconds between sets. 3) Every 1:30 x 10 sets: Power Clean + Squat Clean Drop and reset between reps. Perform at 60-80% of your max Power Clean (assuming your Power Clean is lower than Squat Clean)…regardless of percentages don’t build to loading that feel difficult, only lift as heavy as things feel good and clean….

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5/side Kettlebell Suitcase Deadlifts + 5 Goblet Good Mornings Station 3 – 5 Scapula Pull-ups + 5 Hollow Rocks + 5-10 Snatch Grip Push Press For the Snatch Grip Push Press use a PVC Pipe or Barbell depending on what is appropriate for you as an athlete. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Odd – 30 Russian Swings Even – 5/side Single Leg Kettlebell Romanian Deadlift Use loading that you can maintain through the 5 sets of each movement. For the Deadlifts focus on position over loading, perform all 5 reps on 1 side before switching to the other. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: 1 Power Snatch + 1 Pause Overhead Squat @ 60-70% Pick a moderate…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 Monster Walk Steps Forward/Reverse/Left/Right 10/side Banded Clam Shells 15 Banded Glute Bridge-ups 20 Alternating Lunges 30 seconds Single-unders Focus on getting those glutes and hips warm, take your time through the Lunges addressing your hip flexors as needed if they’re tight. 1b) 11:00 – 20:00 – Every 1:30 x 6 sets: 20 Overhead Squats Stimulus for this piece today that we’re after is just to be working on some light-to-moderate loading with a focus on tempo and turn-over. Approach with either picking a flat weight and using it for all sets, or starting light and building a bit. We aren’t looking for you to establish a heavy 20, everyone of these sets should be finished with you having no problem hitting another 5-10 reps. Bar is taken from the floor. 1c) 20:00 – 29:00 – Every…

WOD: 1) “AGQ 17.4” – 2 rounds AQAP: 10 Deadlifts 315/225 20 Deficit Handstand Push-ups 4.5/3″ 30 Front Squats 95/65 12 minute time cap. HSPU’s can be Kipping or Strict. 2) “AGQ 20.2” – AQAP: 15 Chest-to-bar Pull-ups 10 Overhead Squats 95/65 15 Chest-to-bar Pull-ups 10 Overhead Squats 135/95 15 Chest-to-bar Pull-ups 10 Overhead Squats 185/135 15 Chest-to-bar Pull-ups 10 Overhead Squats 225/155 15 minute time cap. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Pause Table Top Up/Downs 10 Band Pull Aparts 15 Russian KB Swings Focus on good positioning and activation to get your body prepped and ready. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Sets 1-5 – Muscle Clean + Hang Muscle Clean + Push Press Sets 6-10 – Power Clean + Front Squat + Push Jerk Start around 50% of your 1RM Clean. Use these two complexes as prep for the next section to go into a heavy single for the day. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: Clean and Jerk Full Squat and Split Jerk. Build to a heavy single for the day. 1d) 35:00 – 45:00 – AQAP: 21-15-9 Dumbbell Clean and Jerk 50/35 18-30-42 Wall Balls 20/14 Scale as needed. Accessory: 2) Monostructural Conditioning – Bike Erg: A –…