Category: Competition

*We are changing our client management software HERE WOD: 1) Jerk Balance: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Focus on positioning over load. 2) Jerk Recovery: 3 sets of 3 @ 100%> Rest 2-3 minutes between sets. Heavy as possible. 3) Every 4:00 x 6 sets: 3 Power Snatch + 3 Hang Squat Snatch + 3 Overhead Squats Performed as a complex. Build as heavy as deemed fit. 4) Banded Block Pull: Heavy Single + 3×3 @ 85-90% Warm-up as needed. Rest 2-3 minutes between sets. Pull from knee height. You choose the band tension. 5) Handstand Walk Obstacles: 10-15 minutes Practice Practice turning, changing direction, plate “stairs,” mini-hurdles, etc. 6) 14 minute EMOTM: Odd – 1-5 Wall Facing Strict Handstand Push-ups Even – 1-5 Paralette Kipping Handstand Push-ups Pick reps and deficit that you can maintain for all 7 cycles. 7) 3 Supersets of: 10 Strict Toes-to-bar +…

*We are changing our client management software HERE WOD: 1) 20 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 100ft Sandbar Bear Carry 3 – 40 seconds Ski/Bike/Row/Run 4 – 5/side Single Arm Dumbbell Push Press Pick efforts you can maintain for movements 1-3, feel free to build loading on movement 4 as you get warmed-up and comfortable. 2) Snatch High-Pull + Muscle Snatch + Hang Muscle Snatch + Snatch Push Press: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM Snatch. Build as heavy as deemed fit. Reset on the floor between reps 1+2, no T+G. 3) Snatch Pull + Hang Power Snatch + Power Snatch: Every 1:30 x 7 sets Continue to build loading from complex 1. Drop and reset after the Hang Power Snatch. 4a) Regionals 16.3 – 0:00 – 6:00 – AQAP: 104 Wall Balls 20/14 52…

*We are changing our client management software HERE WOD: 1) Assault Bike – 3 sets of: 30-25-20-15-10 Calories Hard/Sprint Efforts. Rest 4x the time to complete each interval. 2) Pause Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up. 3) Pause Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up. 4) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 4 sets Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Set elevation height as desired. 5) For Max Reps: 2 minutes Power Clean 185/135 2 minutes Bar Facing Burpees 2 minutes Double-unders 2 minutes Bar Facing Burpees 2 minutes…

*We are changing our client management software HERE WOD: 1) 3 sets for time: 40/30 Calories Row 5 Squat Snatch 225/155 100ft Handstand Walk Rest 5 minutes Treat these as hard efforts, i.e. final workout Regionals 2017. Handstand Walk must be perform in unbroken 25ft segments. Scale Snatch loading as needed, to a heavy but manageable quick single repetition bar. 2) 3 rounds AQAP: 500m Ski Erg 12/side Dumbbell Overhead Squat 70/50 9 Strict Deficit Handstand Push-up 3″ Scale as needed. 3) 4 rounds AQAP: 15 Burpee Box Jump Overs 24/20 10 Dumbbell Deadlifts 100/70 100ft Dumbbell Farmers Carry 3 Rope Climbs 15ft Scale as needed. 4) 2 rounds AQAP: 25 Toes-to-bar 50 Alternating Pistol Squats 1000m Assault Bike For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*We are changing our client management software HERE WOD: 1) C2 Bike – Ride Simulation: 0:00 – 5:00 – Easy @ Damper 1 5:00 – 10:00 – Moderate @ Damper 5 10:00 – 12:00 – Easy @ Damper 5 12:00 – 15:00 – Hard @ Damper 8 15:00 – 17:00 – Moderate @ Damper 5 17:00 – 20:00 – Hard @ Damper 5 20:00 – 21:00 – Easy @ Damper 3 21:00 – 35:00 – Hard @ Damper 9 35:00 – 37:00 – Moderate @ Damper 6 37:00 – 40:00 – Hard @ Damper 10 40:00 – 50:00 – Moderate @ Damper 4 50:00 – 55:00 – Hard @ Damper 10 55:00 – 60:00 – Easy @ Damper 3 Have fun! Work for consistent paces within each piece, obviously hard for 3 minutes and hard for 14 minutes are two completely different things. Learn…