Category: Move

*Last Day to Buy TICKETS!!!… Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) AQAP: 75-50-25 Air Squats 45-30-15 Push-ups 21-15-9 Kettlebell High-pulls 53/35 800m Run Extra Work: 2) Sled Drag: 400m Moderate weight, should be able to move at a consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*Last Day to Buy TICKETS!!!… Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) Back Squat: 1 Rep EMOTM x 20 sets Warm-up as needed. Start at 70% of your 1RM. Build as heavy as deemed fit. Goal is to have as many lifts as possible at 85% or higher. 2) 10 minute AMRAP: 50 Single-unders 10 Ball Slams 40/30 2 Rope Sit-to-Stand Extra Work: 3) Abmat Sit-ups: 100 for time Keep track of total time and sets to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 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…

* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) Push Press: 2 reps Every 90 seconds for 12 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) 4 rounds for Max Reps: 40 seconds Row/Assault Bike Calories 20 seconds Rest 40 seconds Ring Rows 20 seconds Rest 40 seconds Shoulder-to-Overhead 65/45 20 seconds Rest Score is cumulative reps for all 3 movements. Extra Work: 3) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1)  20 minute EMOTM: Movement 1 – 50m Farmers Carry Movement 2 – 5 High Box Jump Build box jump height over the course of the 10 sets. Farmers Carry should be as heavy as possible. 2) 10 minute AMRAP: 15 Kettlebell Swings 35/26 12 Abmat Sit-ups 9 Burpees Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments