Category: Move

WOD: 1) 15 minutes EMOTM: 3 High Box Jumps Start at a comfortable height, build as high as you like. Stop and reset between each rep. 2) 10 minutes EMOTM: 2 Deadlifts Start at approximately 60% of your 1RM. Build as heavy as you’d like. Perform these at Touch and Go Reps. This should be one continuous piece, going immediately from the Box Jumps into the Deadlifts. 3) AQAP: 40-30-20 Ball Slams 40/30 100-75-50 Single-unders Extra Work: 4) Abmat Sit-ups: 8 rounds of :20/10 Record total reps completed. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Eating healthy can be delicious

* Today is Paleo Benchmark day. All scores need to be put into the spreadsheet by the end of the day Wednesday for the Paleo Challenge. Top placements will be announced on Friday. WOD: 1) Front Squat: Establish a 1RM Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. If you finish this early perform 3-5 sets of 5 @ 70% of your 1RM depending on the time you have left. 2) 10 minute AMRAP: 15 Wall Balls 14/8 12 Kettlebell High Pulls 53/35 9 Burpees Extra Work: 3) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

WOD: 1) 20 minute AMRAP: 10 Burpee Lateral Bar Hops 15 Deadlifts 95/65 20 Abmat Sit-ups 50 Single-unders Extra Work: 2) 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

WOD: 1) Back Rack Split Squat: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on one leg before switching to the other. 2) Standing Triple Jump: 1 Attempt EMOTM x 10 sets Starting from a standing position jump forward landing on 1 foot and bounding, then landing on the other foot and bounding for a finish distance. Goal is max distance. 3) 9 minute Up Ladder: 3 Front Squats 65/45 3 Ring Rows After 3 reps then 6, 9, 12 and so on until 12 minutes is up.   Extra Work: 4) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. 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,…