Category: Move

WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 20 seconds/side Single Arm Overhead Kettlebell Hold Work as heavy as able focusing on warming up your shoulders and working on shoulder stability. 1b) 6:00 – 18:00 – Every 1:30 x 8 sets: 5 Push Press w/3 second Hold Overhead Pause in the Overhead Position for 3 seconds every rep. Build as heavy as deemed fit. Take barbell from the floor. 1c) 18:00 – 28:00 – Every 1:00 x 10 sets: 2-5 Strict Pull-ups + 1-2 Rope Climbs or Rope Sit-to-stand Pick efforts you can maintain for all 10 sets. Use assistance as needed for the Strict Pull-ups. 1d) 28:00 – 34:00 – 6 minute AMRAP: 8/side Single Leg Banded Pallof Press 8/side Single Arm Kettlebell Floor Press AMRAP for quality. Position and quality of movement first, speed is second. 1e) 35:00 – 40:00 – 5 minute…

WOD: 1) Every 2:00 x 10 sets: 250/225m Row + Odd – 10-15 Band Pull-Aparts Even – 20-30 second Handstand Hold Goal for the Rowing intervals is a consistent, but maintainable pace. The Rowing  should take around a minute, perform the accessory work during your rest period, alternating each set between the two movements. 2) AQAP: 40 Front Rack Box Step-ups 65/45 @ 24/20 30 Shoulder-to-Overhead 65/45 20/side Single Arm Dumbbell Front Squats 35/25 Box Step-ups are alternating, always scale loading over range of motion. For the Single Arm Squats perform all reps on 1 side before switching to the other. Extra Work: 3) Pause Bird Dog Bench Row: 4 sets of 8/side Rest 90-120 seconds between sets. Pause at the Chest for 2-3 seconds each rep. Focus on positioning and activation over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE…

*Week 3 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM WOD: 1) Every 2:00 x 7 sets: 1 Thruster + 1 Tempo Front Squat (3.0.3) + 2 Front Squats Warm-up as needed. Start at a moderate load and build as heavy as deemed fit. On the Tempo Front Squat really focus on trying to control through the range of motion. 2) Every 2:00 x 8 sets: 7 Sumo Deadlift High-Pulls 75/55 9 Burpee Lateral Bar Hops 50 Heavy Rope Single-unders Goal here is fast but maintainable paces for each set. Extra Work: 3) Dual Kettlebell Front Rack Split Squats: 4 sets of 5/side Rest 90-120 seconds between sets. Build as heavy as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 8:00 x 5 sets: 20 Ring Rows 20 Ball Slams 40/30 20 Push-ups 20 Dumbbell Jumping Goblet Squats 35/25 400m Run Rotate the order of movements each round so you start and end on a different movement each round. Scale as needed. Extra Work: 2) Dumbbell Lat Pull-Overs: 3 sets of 15 reps Rest 90-120 seconds between sets. Focus on positioning over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 1:30 x 14 sets: Odd – 5 Pendlay Rows + 10 Dumbbell Overhead Tricep Curls Even – 10 Dumbbell Bench Press + 10 Band Pull-Aparts Start at moderate loads and build each set to a max loading for the Row and Bench Press. Pendlay Rows are performed from a Dead-Stop on the floor each rep. 2) AQAP: 25/20 Calories Ski/Bike/Row 50 Thrusters 35/25 25/20 Calories Ski/Bike/Row Extra Work: 3) Single Leg Barbell Romanian Deadlift: 4 sets of 12/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on position over loading, goal should be to keep the opposing foot off the ground for all reps before switching. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE