Category: Competition

WOD: 1) 20 minute Up Ladder: 400m Run 10 Handstand Push-ups 10 Deadlifts 225/155 400m Run 20 Handstand Push-ups 20 Deadlifts 225/155 400m Run 30 Handstand Push-ups 30 Deadlifts 225/155 and so on until 20 minutes is up 2) GHD Sit-ups: 3 x 15-30 reps Rest 90 seconds between sets. Pick a rep count you can move through without having to stop. 3) Reverse Hyper: 4 x 12 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Smolov Program – Week 6/Day 2 – Back Squat: Establish a 1RM Warm-up as needed, rest as needed, take as many attempts as needed. 2) 12 minutes EMOTM: 1 Snatch 70-90% Start at 70% and adjusted weight each minute as deemed fit. Don’t go over 90%. All full squat. 3) 12 minutes EMOTM: 1 Clean and Jerk 70-90% Start at 70% and adjusted weight each minute as deemed fit. Don’t go over 90%. All full squat and Split Jerk 4) 12 minute AMRAP: 5 Power Snatch 135/95 10 Chest-to-bar Pull-ups 40 Double-unders Use a Snatch loading that you can work touch-and-go. Focus for this workout should be unbroken movements. 5) Burpee Box Jumps 24/20: 3 x 15 Max Effort. Rest 90 seconds between sets. 6) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights,…

WOD: 1) 3 Jerk Dips + 2 Jerks: 1-1-1-1-1-1-1 Warm-up as needed. Perform 7 working sets. Use the Jerk Dips to work your positioning for the Jerks. Rest 90-120 seconds between sets. 2) 3 rounds AQAP: 100m Sled Drag 205/140 7 Muscle-ups 20 Burpees Sub for Muscle-ups is 2x in some sort of Pull-up variation. 3) Double-unders: Tabatta 8 x 20:10 Keep track of reps hit each round. 4) Dumbbell Bench Press:4 x 6-10 reps Rest 2-3 minutes between sets. Heavy as possible. 5) Hollow Position: 3 minutes Keep track of total time and attempts to complete. 6) Single Leg Hip Thrusts: 3 x 15/side Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments http://www.youtube.com/watch?v=0R-3VPLYwFQ

WOD: 1) Snatch: 20 minutes to build to a Heavy Single Work as heavy as you feel comfortable. If your lifts feel good use this as an opportunity to go for a PR. 2) Clean and Jerk: 20 minutes to build to a Heavy Single Work as heavy as you feel comfortable. If your lifts feel good use this as an opportunity to go for a PR. 3) 8 minute AMRAP: 800m Run 40 Toes-to-bar Max Swings 70/53 4) Run: 6 x 400m Rest 2 minutes between sets. 5) Good Mornings: 4 x 10 Rest 90 seconds between sets. Heavy as possible. 6) Reverse Hyper Hold: 5 x 5 @ 5 seconds Rest 60 seconds between sets. Add load if able. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Smolov Program – Week 6/Day 1 – Pause Back Squat: 3 x 5 @ 50% Rest 90-120 seconds between sets. Hold the bottom of each Squat for 5 seconds. 2) 10 minute AMRAP: 10 Power Cleans 95/65 10 Front Squats 95/65 Goal should be no broken sets. 3) 20 minutes EMOTM: Odd, Handstand Push-ups, Even, Movement of Choice If you can kip more than 10 Handstand Push-ups the go to a deficit or go strict. 4) GHD Sit-ups: 3 x 15-30 Rest 90 seconds between sets. Pick a rep count you can get through without having to take any pauses between reps. 5) Reverse Hyper: 4 x 12 Rest 90 seconds between sets. Heavy as possible. 6) Hip Thrust: 4 x 8 Rest 90 seconds between set. Heavy as possible. For results post detailed weights, reps, times, etc. for all work…