Category: Competition

WOD: 1) Jerks: 3-3-3-3-3 Warm-up as needed. Rest 90-120 seconds between sets. All should be Split Jerks. Focus on form…if pressing out, wobbly footwork, etc. bring the weight back down. 2) 12 minutes EMOTM: Odd, Handstand Push-ups, Even Bar Muscle-ups You pick the reps, HSPU can be any style. Be consistent with rep count and style of HSPU. 3) “Kelly”- 5 rounds AQAP: 400m Run 30 Box Jumps 24/20 30 Wall Balls 20/14 For and Rx’d Leaderboard time, Box Jumps must be Games Standard. 4) “Lipson Test”- AQAP: 400m Sled Drag @ Bodyweight Sleds weigh 25lbs. 5) L-Sit: Accumulate 3 minutes Keep track of total time and attempts to complete. 6) Single Leg Kettlebell Deadlift: 3 x 12/side Heavy as possible. Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Smolov Program – Week 8/Day 3 – Pause Front Squat: 7 x 2 @ 65% + 10lbs Warm-up as needed. Rest 90 seconds between sets. Carmello with an 85lb Front Squat 2) Bench Press: 3 x 10 @ 60-70% of 1RM Warm-up as needed. Rest 2-3 minutes between sets. 3) Snatch: 2-2-2-2-2 Rest 90-120 seconds between sets. These are not Touch and Go, take up to 10 seconds between reps to reset position. All reps full Squat. 4) Clean: 2-2-2-2-2 Rest 90-120 seconds between sets. These are not Touch and Go, take up to 10 seconds between reps to reset position. All reps full Squat. 5) 12 minute AMRAP: 7 Overhead Squats 155/105 9 Chest-to-bar Pull-ups 11 Burpee Lateral Bar Hops 6) Airdyne: 3 x 2 mile Rest 3 minutes between intervals. Record time of each interval. Goal is consistent/sustainable pace. 7) Toes-through-Rings: 75 for time Keep track of…

WOD: 1) Smolov Program – Week 8/Day 2 – Touch and Go Power Clean: 8 x 3 @ 60% of 1RM + 10lbs Emphasis/Goal should be on speed/technique. Also if you don’t/cant normally, you should be focusing on holding your hook grip through all 3 reps. 2) Push Jerk: 5-5-5-5-5 Build to a heavy set of 5. All working sets should be within 80% of the heaviest for the day. Warm-up as needed. Rest 2 minutes between sets. 3) AQAP: 15 Deadlifts 315/205 9 Muscle-ups 100 Double-unders 12 Deadlifts 315/205 6 Muscle-ups 75 Double-unders 9 Deadlifts 315/205 3 Muscle-ups 50 Double-unders If you have the strength skill to perform all these movements efficiently the goal should be to perform the Double-unders unbroken. 4) 12 minutes EMOTM: Odd, Chest-to-bar Pull-ups Up to 10 reps, Even, Pistol Squat up to 5/leg If you struggle with the Chest-to-bar Pull-up and can’t do…

WOD: 1) Bench Press: Establish a 1RM Warm-up as needed, rest as needed, take as many sets as needed. 2) Snatch: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as needed. Ret 90 seconds between sets. All reps full Squat. Doubles DO NOT need to be Touch and Go. 3) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as needed. Ret 90 seconds between sets. All reps full Squat and Split Jerk. Doubles DO NOT need to be Touch and Go. 4) 10 minute AMRAP: 3 Hang Power Cleans 205/135 5 Handstand Push-ups 7 Toes-to-bar If HSPU’s are cake than do these Strict. 5) Airdyne: 15 x :30 ON/:30 OFF Record Calories for each round. 6) Hollow Position: Accumulate 3 minutes Record total time and attempts to complete. For results…

WOD: 1) 20 minutes EMOTM: Odd, 1-5 Muscle-ups, Even, Movement of Choice Rep range should be something you can maintain. Movement of Choice should be something you are weak at. 2) Pause Back Squat + High Box Jump: 5 x 3 @ 60% + 10lbs Rest 90-120 seconds between sets. This is a superset, perform the Box Jumps as soon as you finish the 3rd Back Squat. Hold the Back Squat for 3 seconds in the bottom of each rep. 3) 3 rounds AQAP: 12 Power Snatch 115/75 24 Wall Balls 20/14 400m Run Focus on pushing the pace on the run, not trying to use it as a recovery. 4) Dog Sled Push: 30 seconds ON/2 minutes OFF HEAVY. You shouldn’t be able to push the sled fast. 5) Row: 4 x 1000m Rest 3 minutes between intervals. Goal is fastest consistent pace, i.e. you should try…