Category: Move

* Paleo Challenge Winners and Photos will be announced tomorrow. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) Back Squat: 3 reps Every 90 seconds x 10 sets Warm-up as needed. Start at approximately 60% of your 1RM, build as heavy as deemed fit. 2) 7 minute Up Ladder: 3 Ball Slams 40/30 3 Box Jump Overs 24/20 After the round of 3, then move to 6, 9, 12 and so on. Extra Work: 3) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) 20 minute AMRAP: 10 Burpees 20 Kettlebell Swings 35/26 30 Abmat Sit-ups Extra Work: 2) 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

WOD: 1) Back Squat: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Build to a heavy set of 5, your other 4 working sets should be within 80% of your heaviest of the day. 2) 14 minute AMRAP: 50 Wall Balls 14/8 200 Single-unders 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  

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 – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…

WOD: 1) Bench Press: 5-5-3-3-2-1-1-1 Warm-up as needed. The goal for today isn’t necessarily to max out, it is to hit a bunch of heavy sets. They won’t all be maximal, but don’t be afraid to push the weights on all of the sets. 2) AQAP: 80 Calories Rowed 60 Kettlebell Swings 35/26 40 Box Jump Overs 24/20 20 Ring Rows Extra Work: 3) Hip Thrusts: 3 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