Category: Competition

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE WOD: 1) Every 1:30 x 10 sets: 2 Strict Press @ 50% + Moderate Band Tension Weight and band tension should stay fixed for all 10 sets. Goal is speed on the bar. Make sure there is not too much tension. We suggest using a single band attached to the pins, and over the next 3 weeks you can move the pins lower and lower to add small amounts of band tension. 2) Clean Grip Bench Press: 5 sets of 8 Start at a moderate weight and build to a heavy set for the day. Rest 2-3 minutes between sets. 3) 5 rounds AQAP: 50m D-Ball Carry 150/100 15 Strict Handstand Push-ups 12 Burpee-to-Target Scale as needed. 4) 3 rounds AQAP: 50/40 Calories C2 Bike 25 Double Kettlebell Snatch 53/35…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets:  1 Snatch Pull + 1 Hi-Hang Muscle Snatch + 2 Snatch Balance Start light, use this as warm-up and positioning work to get you moving. Focus on catching the bar in the hole as deep as possible on the Snatch Balance, not Push Jerking it into an Overhead Squat. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets:  1 Hi-Hang Power Snatch + 2 Snatch Push Press Continue to build loading from the Part A. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Hi-Hang Snatch Continue to build loading from Part B. 2) 15 minute EMOTM: 1 – 8-12 Ring Swings 2 – 1-5 Muscle-ups 3 – 5-10 Strict Ring Pull-ups Pick reps…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE WOD: Session A: 1) 15 minute EMOTM: Minute 1 – 1 Squat Clean Minute 2 – 2 Squat Cleans Minutes 3 – 3 Squat Cleans Drop and reset between reps. Keep the weight fixed for the 3 minute cycle, and then change load accordingly as deemed fit. 2) Clean Power Shrugs: 3 sets of 5 @ 110-130% of 1RM Clean Rest 2-3 minutes between sets. Use straps if you have them. 3a) 0:00 – 10:00 – Every 2:30 x 4 sets: 7 Front Squats Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit. 3b) 10:00 – 20:00 – Every 2:30 x 4 sets: 7 Back Squats Reference past weeks for loading. Build as heavy as deemed fit….

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 10:00 – 21-15-9 – AQAP: Overhead Squats 135/95 Strict Handstand Push-ups Scale as needed. 1b) 4 rounds AQAP: 10 Box Jumps 40/30 5 Clean and Jerks 225/155 Scale as needed. 1c) 20:00 – Finish – AQAP: 800m Run 80 Alternating Dumbbell Snatch 50/35 8 Rope Climbs 20ft Scale as needed. 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: Session A: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 3 Muscle Clean + 3 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 2 Power Clean + 2 Push Press Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Clean + 1 Jerk Continue to build loading from Part B. 2) 21-18-15-12 – AQAP: Dumbbell Thrusters 50/35 50 Double-unders Scale as needed. 3) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. Session B: 1) 3 sets of: 200m Run 6 Muscle-ups 200m Run 12 Chest-to-bar Pull-ups 200m Run 18 Pull-ups Rest 3 minutes between sets. Goal is for…