Category: Sport

WOD: 1) 21 minute EMOTM: 1 – 5 Strict Press 2 – 20-40 second Hollow Hold 3 – 5-10 Strict Pull-ups Warm-up as needed. Reference last week for loading for the Strict Press and look to build on that in some way. If you’re using a Band for the Pull-ups work to the bottom end of the rep range to keep it slightly more strength baring. 2) 12 rounds for Max Reps: 30 seconds Row/Bike/Ski/True Form/Burpee 30 seconds Rest Don’t hold back, max output, we should see decreasing numbers in your scores. On the Rower, Ski Erg, and Assault Bike keep track of Calories, True Form total distance, and Burpees are for reps. Extra Work: 3) Band Pull Aparts: 100 reps not for time Alternate over and underhand every 10 reps. Focus on positioning and activation, not speed. 4) Reverse Sled Drag: 6 x 50m Ret 60 seconds…

WOD: 1) Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps should be full Squat. 2) Clean and Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps should be full Squat and Split. 3) 12 minute AMRAP: 10 Toes-to-bar 20 Wall Balls 20/14 40 Double-unders Extra Work: 4) Handstands: 10 minutes Practice Work on any facet of getting upside down. 5) Waiters Walk: 4 sets of 50m/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Back Squat: @ 0:00 – 3 Reps @ 2:00 – 3 Reps @ 4:00 – 3 Reps @ 6:00 – 3 Reps @ 8:00 – 1 Reps @ 10:00 – 1 Reps @ 12:00 – 1 Reps @ 14:00 – 1 Reps @ 16:00 – 1 Reps Warm-up as needed. Reference 9/12/15 for loading. Look to build a little heavier than last time, or start around 70% of your 1RM. Build as heavy as deemed fit for each rep range. 2) AQAP: 50 Air Squats 25 Hang Power Cleans 95/65 50 Box Jump Overs 24/20 25 Hang Power Cleans 95/65 50 Air Squats Extra Work: 3) Run: A) 10 minute Easy Jog (or any combination of walk/jog) B) 1 minute Walk C) 2x6min @ 90 minute time domain pace or “recovery jog” pace with 2 minutes Rest D) 2x4min @ 40 minute time domain pace…

WOD: 1) 20 minute AMRAP: 1 Deadlift 275/185 10 Toes-to-bar 15 Bar Facing Burpees Extra Work: 2) Ring Dip: 10 minutes Practice Work on any facet of a Ring Dip. 3) Dog Sled Push: 6 x 50m Rest 90-120 seconds between sets. Heavy as possible unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Front Squat: @ 0:00 – 5 Reps @ 2:00 – 5 Reps @ 4:00 – 5 Reps @ 6:00 – 2 Reps @ 8:00 – 2 Reps @ 10:00 – 2 Reps @ 12:00 – 2 Reps Warm-up as needed. Start around 70% of your 1RM and climb as deemed fit. Reference 9/9/16 for loading. 2) Front Rack Box Step-ups: @ 14:00 – 5 reps/side @ 16:00 – 5 Reps/side @ 18:00 – 5 Reps/side @ 20:00 – 5 Reps/side This should be done as a continuation of your Front Squats. Perform to a box that puts your knee in line with the hip joint. Perform all 5 reps on one side before switching to the other. 3) 10 minute AMRAP: 200m Run 15 Pull-ups 10 Hang Power Cleans 95/65 Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Focus on positioning over…