Category: Move

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side World’s Greatest Stretch 10 Air Squats 3x 3-Position Clean Pulls (Floor, Knee, High-Hang) Athletes in Move/Power use a PVC Pipe, athletes in Sport/Comp use a Barbell. 1b) 10:00 – 30:00 – Every 5:00 x 4 sets: 20/15 Calories Ski/Bike/Row 15 Burpees 15 Medball Hang Squat Cleans Push the tempo and work for a high effort interval. Earn your rest. 1c) 30:00 – 40:00 – Every 1:00 x 10 sets: Set 1 – 7/side Single Arm Tempo Ring Row Set 2 – 12 Bent Over Wide Elbow Dumbbell Rows Alternate between the two movements each minute. Build the loading on the Dumbbell Rows as deemed fit. 1d) 40:00 – 45:00 – 5 minute AMRAP: 10 1+1/4 Squat Dumbbell Strict Press 10 Kettlebell Upright Rows 10 Dumbbell Bicep Curls A little accessory work to finish things out. Keep it…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5/side Lateral Plate/Box Jumps 10 Table Top Up/Downs 10 Banded Face Pulls 5/side Dumbbell Overhead Squat Take your time if you have any tight positions. Sub the Overhead Squat for a Front Squat if you have issues in the Overhead position. 1b) 11:00 – 21:30 – Every 1:30 x 7 sets: Sets 1-3 (11:00 – 15:30) – 10/side Single Leg Glute Bridge-ups + 10 Hollow Rocks Sets 4-7 (15:30 – 21:30) – 12 Dumbbell Front Speed Box Squats + 6 Jumping Lunges For the Speed Box Squats, sit to the box under good control, upon standing back-up focus on standing as aggressively and fast as possible, really focusing on trying to use your Hamstrings to pull you open. Remember when we Box Squat we should be focusing on trying to reach back for the box with…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Single Leg Kettlebell Romanian Deadlifts 10 Alternating Bird Dogs 5 Hang Muscle Snatch Athletes in Sport/Comp use a barbell for warm-up, those in Move/Power use a PVC Pipe. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 5 Strict Chin-ups + 5 Ball Slams Use assistance as needed for the Chin-ups. For the Ball Slams really focus on generating maximal force on each repetition.  1c) 25:00 – 45:00 – 20 minute AMRAP: 5 rounds of “Cindy” (5 Pull-ups/Ring Rows + 10 Push-ups + 15 Air Squats) 500m Ski/Row or 100m C2 Bike or 1200m Assault Bike 3 rounds of Dumbbell “DT” (12 Deadlifts + 9 Hang Power Clean + 6 Shoulder-to-Overhead) 500m Ski/Row or 100m C2 Bike or 1200m Assault Bike Scale as needed. Accessory: 2) Monostructural Conditioning – Ski Erg: A – 10 minutes Easy…