Category: Move

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Banded Pass-Throughs 10 Alternating Pause Lateral Lunges 15 Good Mornings Get your positions opened up from the last two days and start to get a little blood flowing. 1b) 10:00 – 30:00 – Every 5:00 x 4 sets: 10/side Single Arm Dumbbell Bench Press + 10/side Single Arm Dumbbell Upright Row + 20 Seated Behind the Neck Banded PVC Pull Downs Remaining time Easy Pace Machine Work through your 3 movements as a super-set performing them back-to-back-to-back. In the remaining time in the window get on your machine until there is 30 seconds left in the set and transition back to the bench. Start at a moderate load and build as deemed fit. 1c) 30:00 – 45:00 – Every 5:00 x 3 sets: 20 Dumbbell Push Press 25/15 200m Run 20 Dumbbell Plank Rows 25/15 200m…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 4 sets: Station 1 – 5/side Banded Press + 10 Upright Rows Station 2 – 20 Hollow Rocks Station 3 – 20 Glute Bridge Ups Station 4 – (3x) 3 Snatch Deadlift + 3 High Hang Snatch + 3 Snatch Balance Use this to get a little blood flowing and start opening up positions. If you’re not familiar with Snatching use a PVC pipe if you’re Snatching in today’s work use a Barbell. 1b) 13:00 – 33:00 – Every 1:00 x 20 sets: Sets 1-5 (13:00 – 18:00) – 8-12 Seated Dumbbell Arnold Press Sets 6-10 (18:00 – 23:00) – 8-12 Bent Over Dumbbell Rows Sets 11-15 (23:00 – 28:00) – 15-20 Alternating Single Leg V-Ups Sets 16-20 (28:00 – 33:00) – 15-20 Medball Romanian Deadlifts Pick loads and reps that challenge you, but that you…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 3 Inchworms 10 Sumo Stance Pause Air Squats 30 seconds Machine Take your time with the Inchworm and Air Squats and get your positions opened up. Hit a moderate tempo on the machine to wake up your aerobic system. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: Sets 1-5 (10:00 – 20:00) – 10 D-Ball Pause Above Parallel Bear Squats + 10 Glute Bridge-ups Sets 6-10 (20:00 – 30:00) – 7/side Dumbbell Front Rack Split Squat For the first 5 sets the Pause is performed on the way up…perform a squat, as you come out of the bottom pause just above parallel focus on driving the knees out and keeping the glutes engaged. Pause for 2-3 seconds before driving up to finish the rep. Split Squats are performed all 7 reps on 1 side…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Machine or Run Station 2 – 7 Medball Deadlifts + 7 Medball Front Squats + 7 Medball Push Press Station 3 – 5 Inchworm + Push-ups Get yourself warm and get your positions open. 1b) 12:00 – 45:00 – “Rozendaal” – AQAP: 51 Wall Balls 14/8 Then…10 rounds of… 7 Dumbbell Deadlifts 35/25 200m Run 18 Push-ups Then… 51 Wall Balls 14/8 Paying tribute to a great member, friend, and person of our community today. Accessory: 2) Secondary Conditioning – Ski Erg: 12 sets of 250m Hard efforts. Rest is the time it takes you to complete the previous interval. 3) Olympic Lifting – Behind the Neck Snatch Grip Push Jerk: Heavy Single Spend 15-20 minutes and build to a heavy single for the day.  4) Gymnastics Conditioning – 15 minute AMRAP:…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 20 Wide High Banded Face Pulls Station 2 – 10/side Side Plank Dips Station 3 – (3x) 1 Clean High Pull + 1 Muscle Clean + 1 Front Squat Take your time with your reps and focus on good positioning and activation on each respective movement. 1b) 14:00 – 34:00 – Every 1:00 x 20 sets: Sets 1-5 (14:00 – 19:00) –  20 Banded Pull-Throughs Sets 6-10 (19:00 – 24:00) –  20-30 Prone Medball Hamstring Curls Sets 10-20 (24:00 -34:00) – 5/side RNT Kettlebell/Dumbbell Goblet Split Squats  Pick loading, reps, tension, etc. that you can maintain on your movements for all sets. Focus on position and range of motion, not speed or loading. Banded Pull-Throughs focus on opening aggressively like a Kettlebell Swing. 1c) 37:00 – 45:00 – 5 rounds AQAP: 12…