Category: Move

WOD: 1) 21 minute EMOTM: 1 – 50m Double Kettlebell Overhead Carry 2 – 10 Bent Over Double Kettlebell Rows 3 – 20-30 second Hollow Hold Pick weights, times, etc. that you can maintain for all 7 cycles. 2) AQAP: 3 rounds of… 200m Run 10 D-Ball Over the Shoulder 70/50 Into 2 rounds of… 400m Run 15 Thrusters 45/35 Extra Work: 3) Sandbag Carry: 8 sets of 100ft Rest 90-120 seconds between sets. Heavy as possible while moving unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy…

WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 5-10 Strict Pull-ups Pick a rep range, and if needed, assistance, that you can maintain for all 6 sets. 1b) 9:00 – 18:00 – Every 1:30 x 6 sets: 5/side Split Kneeling Single Arm Kettlebell Press Pick a weight you can maintain for all 6 sets. 1c) 20:00 – 32:00 – AQAP: 1 mile Run Time trial, get after it. Reference 6/13/18 for time. 1d) 32:00 – 40:00 – 8 minute AMRAP: 50 Heavy Rope Single-unders 12 Knees-up 9 Dumbbell Power Cleans 25/15 Extra Work: 2) Abmat Sit-ups: 100 Reps Keep track of time and sets to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 21 minute EMOTM: 1 – 50m Farmers Carry 2 – 10 Box Jumps 3 – 30 second Superman Hold Farmers Carry use a weight that you move unbroken for all 50m. Box Jumps work on something higher than you would normally use in a Met-con. 2) 4 rounds AQAP: 21 Wall Balls 14/8 15 Shoulder-to-Overhead 75/55 9 Burpees Extra Work: 3) Cable Neutral Grip Row: 3 sets of 12.12.12 Rest 2-3 minutes between sets. This is meant to be performed as a drop set. Perform 12 reps, drop some weight, another 12 reps, drop some more weight and perform a final 12 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=cu-7WSjaVyU

WOD: 1) Front Squat: 6-6-4-4-4 Every 2:30 Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that. 2) Front Rack Split Squat: 8/side Every 2:30 Load as deemed fit. Perform all reps on 1 leg before switching to the other. Reference 8/20/18 for loading. 3) 9 minute AMRAP: 20 Russian Kettlebell Swings 35/26 10 Alternating Goblet Box Step-ups 35/26 @24/20 Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE