Category: Move

WOD: 1) 21 minute EMOTM: Movement 1 – 2 Push Press Movement 2 – 30 second Ring Support Movement 3 – 5-10 Strict Pull-ups Push Press comes from the floor. Start around 60% of your 1RM, build as heavy as deemed fit. For the Ring Support work from either the Ring Push-up or Ring Dip position, whichever is best. Pick a rep range and if needed assistance that will provide you with maintainable output for all 7 sets of Pull-ups 2) 3 rounds AQAP: 400m Run 20 Kettlebell Swings 35/26 20 Box Jump Overs 24/20 Extra Work: 3) Barbell Roll-outs: 4 sets of 10 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 20 minute EMOTM: Odd – 30 second Wall Sit Even – 50m D-Ball Bear Hug Carry Wall sits are done with hip parallel with the knee. Bear Hug Carry as heavy as possible, it should take approximately 30-40 seconds. 2) 8 minute AMRAP: 15 Knees-up 12 Front Squat 65/45 9 Shoulder-to-Overhead 65/45 Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Front Squat: 3 reps Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/16/16 for loading. 2) Back Rack Box Step-ups: 5/side @ 20″ Every 2:00 x 4 sets This is done as a continuation of your Front Squats, starting at 10:00 on the clock. 20″ is a generic height, pick a box height that puts your knee in line with your hip, i.e. parallel when on the box. Perform all 5 reps on one leg before switching. 3) 3 rounds for Max Reps: 1 minute Assault Bike Calories 1 minute D-Ball Over Shoulder 70/50 1 minute Burpees 1 minute Rest 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

WOD: 1) 5 rounds AQAP: 400m Run 21 Burpee Lateral Bar Hops 12 Thrusters 45/35 5 Rope Sit-to-stand Extra Work: 2) Kettlebell Overhead Carry: 400m for time Heavy as possible (keep it under 10 minutes). Keep track of times and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Deadlift: 5 Reps Every 2:00 x 5 sets @ 70% Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets. Add weight to last week based on the following… Max is under 225lbs – Add 5lbs Max is 225-365lbs – Add 7.5lbs Max is 365lbs> – Add 10lbs 2) Russian Kettlebell Swing: 20 reps Every 2:00 x 5 sets This is done as a continuation for your Deadlifts starting at 10:00 on the clock. Load as heavy as possible. 3) 9 minute AMRAP: 21 Wall Balls 14/8 15 Ring Rows 9 Box Jumps 24/20 Extra Work: 4) Dumbbell Reverse Alternating Lunge: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE