Category: Move

*Winter Sniffels Here WOD: 1) 21 minute EMOTM: 1 – 5 Bench Press 2 – 3/side Kettlebell Windmills 3 – 5-10 Inverted Bar Rows For the Bench Press start around 60-70% of your 1RM and climb as deemed fit. For your other two movements pick reps and loading that you can maintain for all 7 rounds. For the Bar Rows slide your Bench out of the way and perform them off the Barbell you’re using to Bench on. 2) 5 rounds for Max Reps: 40 seconds Row for Calories 20 seconds Rest 40 seconds Push-ups 20 seconds Rest Extra Work: 3) D-Ball Bear Hug Carry: 400m for time Pick a loading that allows you to complete this in under 10 minutes. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter Sniffels Here WOD: 1) Deadlift: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 70% of your 1RM Deadlift, or heavier than last week. Build to a heavy 5 for the day. 2) Superman Arch-ups: 20 Reps every 2:00 x 5 sets These should be done as a continuation of your Deadlifts starting at 10:00 on the clock. Hold the top for each rep for approximately 1 second, then relax. 3) 13 minute AMRAP: 15 D-Ball Over Shoulder 70/50 15 Burpees 15 Wall Balls 14/8 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE    

*Winter Sniffels Here WOD: 1) Back Squat: @ 0:00 – 5 Reps @ 2:00 – 5 Reps @ 4:00 – 5 Reps @ 6:00 – 5 Reps @ 8:00 – 2 Reps @ 10:00 – 2 Reps @ 12:00 – 2 Reps @ 14:00 – 2 Reps @ 16:00 – 2 Reps Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 10/3/16 for loading. Look to work heavier than 4 weeks ago. 2) 7 minute Up Ladder: 3 Kettlebell Swings 35/26 3 Box Jump 24/20 Extra Work: 3) Hip Extension: 4 sets of 10-15 reps Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 5 rounds – 4 minute AMRAP – 1 minute Rest: 15 Air Squat 12 Shoulder-to-Overhead 65/45 9 D-Ball Over Shoulder 65/45 Each 4 minute block start over at Air Squat rep number 1. Don’t game these for consistent output. Get after each round, and score each 4 minute block individually. Extra Work: 2) Superman/Hollow Bar Kips: 10 minutes Practice Work on you positioning and grip strength hanging on the bar. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

WOD: 1) Front Squat: @ 0:00 – 7 Reps @ 3:00 – 7 Reps @ 6:00 – 3 Reps @ 8:00 – 3 Reps @ 10:00 – 3 Reps Warm-up as needed. Reference 9/30/16 for loading. Look to build heavier than last time. 2) Single Leg Kettlebell Deadlift: @ 12:00 – 8/side @ 14:00 – 8/side @ 16:00 – 8/side @ 18:00 – 8/side Focus here should be on positioning not loading. Load as deemed fit. Range of motion will be varied for among athletes, only come as long as you can maintain a good neutral position through your spine. 3) 14 minute AMRAP: 15 Ring Rows 15 Push-ups 35 Wall Balls 14/8 100 Single-unders Extra Work: 4) Band Pull-aparts: 100 not for time Switch between over and underhand every 10 reps. Focus on positioning and activation, not speed. For results post detailed weights, reps, times, thoughts, etc….