Category: Sport

*This Friday, November 1st, Bring a Friend WOD at 5:45 PM. Wear your costumes. Potluck afterwards. WOD: 1) Snatch: 2×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 4×1 @ 90% Warm-up as needed. Rest 90 seconds between sets. For doubles drop and reset, take no more than 10 seconds between reps. All reps are full Squat. 2) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 4×1 @ 90% Warm-up as needed. Rest 90 seconds between sets. For doubles drop and reset, take no more than 10 seconds between reps. All reps are full Squat and Split Jerk. 3) 6 minute AMRAP: 6 Front Squats 185/123 6 Burpee Over Box 30/24 Burpee is jump and over the box to the other side, turn around and come back. Each pass over the box is a rep. Extra Work:…

*This Friday, Novemeber 1st, Bring a Friend WOD at 5:45 PM. Wear your costumers. Potluck afterwards. WOD: 1) Hatch Program – Week 9/Day 1 – Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95% Warm-up as needed. Rest no more than 90 seconds between working sets. 2) Hatch Program – Week 9/Day 1 – Front Squat: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85% Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat. 3) 3 rounds AQAP: 7 Hang Power Snatch 135/95 14 Handstand Push-ups 21 Kettlebell Swings 70/53 Extra Work: 4) Bar Muscle-ups: 10 minutes EMOTM Pick a rep count you can maintain for all 10 minutes. 5) Reverse Hyper: 4 x 15 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps,…

WOD: 1) “Kelly”- 5 rounds AQAP: 400m Run 30 Box Jumps 24/20 30 Wall Balls 20/14 For and Rx’d Leaderboard time, Box Jumps must be Games Standard. Extra Work: 2) Handstand Push-ups: 10 minutes EMOTM Pick any variation and any rep range, just be consistent with volume and style across the 10 minutes. 3) Toes-through-Rings: 50 for time Keep track of total time and number of sets to complete. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Back Squat: 2×5 @ 65%, 3×5 @ 70% Warm-up as needed. Rest 90 seconds between working sets. 2) Front Squat: 4×5 @ 60% Rest 90 seconds between sets, including the transition from Back Squat to Front Squat Carmello hitting a 85lb Back Squat 3) 12 minute AMRAP: 7 Overhead Squats 155/105 9 Chest-to-bar Pull-ups 11 Burpee Lateral Bar Hops Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Airdyne: 10 minutes Max Calories For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Pressing, Even, Movement of Choice Gymnastics Pressing is a variation of a Push-up, Handstand Push-up, or Dip. Movement of choice is anything you’d like to work on, it should just be a weakness, i.e. something you struggle with. 2) 12 minute AMRAP: 100om Row Buy-in remainder of time… 10 Sumo Deadlift High-pulls 115/75 10 Shoulder-to-Overhead 115/75 Extra Work: 3) Double-unders: 10 minutes Practice If you have Double-unders down cold, work on Triple-unders. 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments