Category: Move

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 0:00-10:00 – Handstand Push-ups: 10 minute EMOTM Scale to any upside down variation of pressing or support. This could be a Handstand Push-up, Stink Bug, or Handstand Support. Pick rep scheme/time output that you can maintain for all 10 sets. 2) 10:00-15:00 – 5 minute AMRAP: 50 Ring Rows Max Kettlebell Swings 35/26 Scale as needed to complete the gymnastics pulling in approximately 3 minutes. Rest 2 minutes after completing this 5 minute AMRAP. 3) 17:00-26:00 – Every 1:30 x 6 sets: 5 Strict Press + 5-10 Push-ups Strict Press start around 60-70% of your 1RM and build as deemed fit. Drop into the Push-ups immediately upon finishing the 5th Strict Press. Pick a number of Push-ups you can maintain for all 6 of the sets. Rest 2 minutes after the end of your 6th set. 4) 28:00-40:00…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 21 minute EMOTM: Station 1 – 2 Sumo Deadlifts @ 60-70% + Red Bands Station 2 – 5 High Box Jumps Station 3 – 10-20 Calorie Row For the Deadlifts pick a weight and keep it there for all 7 sets. We will build the band tension over the next 4 weeks. The goal on these should be absolute speed on the bar, reset between each rep. Hurdle Jumps build as high as deemed fit. Calorie Row reference the last 4 weeks for output, be consistent. 2) 10 minute AMRAP: 12 Box Jump Overs 24/20 12 Knees-ups 12 Ball Slams 40/30 Extra Work: 3) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 7 Reps Sets 4-6 – 5 Reps Sets 7-9 – 3 Rep Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change. 2) AQAP: 200 Single-unders 75 Air Squats 50 D-Ball Over the Shoulder 70/50 Extra Work: 3) Single Leg Kettlebell Deadlift: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on load over positioning. Perform all reps on 1 leg before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 5 rounds AQAP: 400m Run 30 Air Squats 20 Ring Rows 10 Burpees Extra Work: 2) Band Pull-aparts: 100 not for time Switch between over and underhand every 10 reps. Focus on positioning not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) Front Rack Reverse Lunges: 8/side Every 2:00 x 5 sets Warm-up as needed. Start around 30% of your 1RM Front Squat. Build as heavy as deemed fit. Alternate legs each rep. 2) D-Ball Bear Good Morning: 12 Reps Every 2:00 x 5 sets Focus on positioning over load. Keep the ball tight to your belly. Load as deemed fit. 3) AQAP: 15 Dumbbell Burpees 25/15 20 Knees-up 25 Dumbbell Power Clean 25/15 30 Knees-up 35 Dumbbell Thrusters 25/15 Dumbbell Burpee standard is whole body on the floor, get the Dumbbells from Ground to Overhead anyway, anyhow. Extra Work: 4) Dumbbell Bench Press: 4 sets of 12 Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE