Category: Sport

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 100 Single-unders 5 Table Top Up-Downs w/Pause 10 Scapula Push-ups 20 Banded Face-Pulls Get some blood flowing and those shoulders prepped for the day. 1b) 12:00 – 24:00 – Every 2:00 x 6 sets: Sets 1+2 (12:00 – 16:00) – 7 Bench Press + 5/side Single Arm Kettlebell/Dumbbell Row Sets 3+4 (16:00 – 20:00) – 5 Bench Press + 5/side Single Arm Kettlebell/Dumbbell Row Sets 5+6 (20:00 – 24:00) – 3 Bench Press + 5/side Single Arm Kettlebell/Dumbbell Row Warm-up to a starting load for the Bench Press and work to build loading each set as deemed fit. For the Row, try to pick a loading that will be tough from the start and work to maintain the reps/loading through the course of the 6 sets. 1c) 24:00 – 31:00 – Every 1:00 x 7 sets: 1/side…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Squat Hold w/Reach Overhead 10 Alternating Shoulder Plank Taps 10 Alternating Bird Dogs 10 Wall Balls Get some blood flowing and your positions opened up. 1b) 12:00 – 33:00 – Every 1:00 x 21 sets: Sets 1-7 (12:00 – 19:00) – 3 Jerk Balance Sets 8-14 (19:00 – 26:00) – 2 Halting Split Jerk  Sets 15-21 (26:00 – 33:00) – 1 Split Jerk Jerk Balance keep the weight light, really use this as a time to focus on positioning and your footwork. For the Halting Jerks move to light-to-moderate loads. Again focus on good positioning, hold the bottom of the dip for 1-2 seconds each rep. For the Split Jerk singles approach as deemed fit. If you’re focused on your performance in the Open we encourage you do not max out and work only…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 2 Inchworms + 6 Burpees Station 2 – 10 Kettlebell Deadlifts + 10 Russian Swings Station 3 – 4 Snatch High-Pull + 4 Muscle Snatch + 4 Snatch Drop to Power Increase loading each round on the Kettlebell as deemed fit. Use a Barbell or PVC pipe based on skill/ability. 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: 6 Bar Facing Burpees + 3 T+G Power Snatch Start with moderate loading on the Power Santch and work to build to a heavy set for the day…remember your heaviest set doesn’t have to be your last set. If you peak before your 10th set, which you likely should, try and pull back to 85-90% of your day’s heaviest for your remaining sets. For the Burpees perform them at a SPRINT pace…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 1 minute/side Samson Stretch Then… AMRAP… 30 seconds Ski/Bike/Row 5 Air Squats Normal Width 5 Air Squats Wide Width 5 Air Squats Narrow Width 10 Banded Glute Bridge-ups 10/side Banded Clam Shells Get those legs warm and ready to go. Lots of Squatting today! 1b) 12:00 – 24:00 – Every 2:00 x 6 sets: 5 Back Squats Start around 60-70% of your 1RM and build as deemed fit. Goal for the day is two moderate sets, two moderately heavy sets, and two heavy sets, how they’re ordered doesn’t matter, that’s your goal output for the day. 1c) 24:00 – 32:00 – Every 1:00 x 8 sets: 8-16 Alternating Pistol Squats Depending on your proficiency in this movement this is an opportunity to either work on the skill of the movement if you’re just learning it or you…