Category: Competition

*Membership Price Changes HERE WOD: 1) 60 minute AMRAP: 400m Run 1 Legless Rope Climb 15ft 100m Empty Dog Sled Push 7 Clean and Jerks 135/95 50 Double-unders 10 Toes-to-bar Perform at a sustainable, aerobic pace. Goal is for every round to be the same time. Hold paces on each movement so you can move from one to the next with as little transition as possible. 2) Tempo Strict Pull-ups: 4 sets of 4 3 seconds Up, 3 second Pause Chin Over the Bar, 3 second Descent. Rest 2-3 minutes between sets. Add load/assistance as needed. 3) Wide Grip Landmine Row: 3 sets of 15 + 10 Rest 2-3 minutes between sets. Use a loading that you can just barely perform 15 reps strict, than use your hips/legs to help you through the additional 10 reps. 4) Not For Time: 50 GHD Sit-ups 1 minute L-Sit Accumulate 2…

*Membership Price Changes HERE WOD: 1) Muscle Snatch: 2-2-2-1-1-1-1 Every 1:00 x 7 sets Start around 50% of your 1RM Snatch and build as heavy as possible. 3 sets of 2, 4 sets of 1 on the minute. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 2. 4a) 10 rounds AQAP: 1 Snatch 155/105 3 Handstand Push-ups 5/4 Calories Ski Erg Rest 10 minutes 4b) 5 rounds AQAP: 2 Snatches 155/105 6 Handstand Push-ups 10/8 Calories Ski Erg Rest 10 minutes 4c) AQAP: 10 Snatches 155/105 30 Handstand Push-ups 50/40 Calories Ski Erg Snatches and HSPU are anyway, anyhow. 5) Banded Bar Dips: 6 sets of 4 Rest 2-3 minutes between sets. Build to a max band tension. 6) Kneeling Split Single Arm Dumbbell Press: 4 sets of 6/side…

*Membership Price Changes HERE WOD: 1) 10 sets of: 800m Run + 1 Round of C2B “Cindy” No rest between sets. Efforts should be the same throughout. Perform at a moderate pace, Zone 2/3. 2) Back Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Top/Bottom Kettlebell Lunge: 5/side Every 2:00 x 5 sets Perform this with one Kettlebell in the Front Rack and the other in the Farmer’s Carry position. Perform all 5 reps on 1 side, then switch legs and Kettlebell positioning for the other side. 4) Sled Drag: 400m Light. Focus on walking through your heels. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=2wPamRA_pMI

*Membership Price Changes HERE WOD: 1) 15 minute EMOTM: Minutes 1-3 – 5 Clean and Jerk 115/75 Minutes 4-6 – 4 Clean and Jerk 155/105 Minutes 7-9 – 3 Clean and Jerk 205/145 Minutes 10-12 – 2 Clean and Jerk 245/165 Minutes 13-15 – 1 Clean and Jerk 275/185 Intended stimulus is barbell cycling, i.e. all reps done Touch-and-Go. Reps can be done anyway, anyhow, but most if not all should be Power Clean + Push Jerk. 2) 2-3-4 minute AMRAP – 1 minute Rest: 9 Bar Muscle-ups 18 Dumbbell Thrusters 50/35 Max Burpee Box Jump Overs 24/20 Scale as needed. 3) 5 rounds AQAP: 30/25 Calories Rowed 30 Kettlebell Swings 53/35 Scale as needed. 4) 5 sets of: 50ft Handstand Walk 12 Strict Toes-to-bar 9 Strict Bar Dips Not for time, but for quality. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Membership Price Changes HERE Pre Class: 1) Run – 6 sets of: 100m Sprint 200m Fast 400m Easy 200m Walk No rest between distances or sets. Goal should be to hit same paces/distances for each piece on each set. Ideally hit a 10 minute Jog to warm-up appropriately. 2) Pause Front Squat: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Pause for 3 seconds in the bottom of the squat. WOD: 3) Clean High-Pull + Low Hang Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM and build as heavy as deemed fit. 4) Clean Pull + Low Hang Power Clean + 2 Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 5) Clean Pull + Low Hang Clean + Front Squat: Every 1:00 x 7 sets Continue to build…