Category: Move

* 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) Deadlift + 1-5 Ring Rows/Strict Pull-ups: 1 set EMOTM x 20 sets Warm-up as needed. Start around 60% of your 1RM for the Deadlift. Build as heavy as deemed fit. Pick a rep range you can maintain for the Ring Rows/Strict Pull-ups. 2) 10 minute Up Ladder: 2 Rope Sit-to-Stand 5 Wall Balls 14/8 The following round is 4/10, then 6/15, 8/20 and so on until 10 minutes is up. Extra Work: 3) Good Morning: 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) Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 75-80% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 1 Rep EMOTM x 10 sets Start at your last Front Squat weight. Build as heavy as deemed fit. 3) 3 rounds AQAP: 400m Run 20 Burpee-to-target Extra Work: 4) Band Pull Aparts: 100 not for time Focus should be on activation and positioning. Break into as many sets as needed. 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 WOD: 1) AQAP: 800m Run 30 Kettlebell Deadlifts 53/35 30 Goblet Squats 53/35 30 Ring Rows 800m Run 20 Kettlebell Deadlifts 53/35 20 Goblet Squats 53/35 20 Ring Rows 800m Run 10 Kettlebell Deadlifts 53/35 10 Goblet Squats 53/35 10 Ring Rows Extra Work: 2) V-Ups: 4 sets of 10-15 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! WOD: 1) Barbell Box Step-Ups: 5 sets of 5/side Warm-up as needed. Barbell is on the back rack. Use a 20″ box. Work as heavy as possible. Rest 2-3 minutes between sets. 2) Good Morning: 3 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 3) 3 rounds AQAP: 30 Abmat Sit-ups 15 Burpee Lateral Bar Hops 9 Thrusters 65/45 Extra Work: 4) Hip Thrusts: 4 sets of 15 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 and T-Shirts HERE…T-shirt Order is Being Placed Friday! 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 seconds worth of work. Movement 4 – Barbell –…