Category: Sport

WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Pressing Movement, Even, Movement of Choice Gymnastics Pressing movement needs to be some sort of variation of a Push-up, Dip, or Handstand Push-up. Movement of choice should be something that is a weakness, it can be anything you’d like to work on. 2) 12 minute AMRAP: 10 Ball Slams 40/30 15 Box Jumps 24/20 20 Abmat Sit-ups Extra Work: 3) Double-unders: 10 minutes Practice If you have 50 unbroken Double-unders consistently spend this time on Triple-unders. 4) Hip Extension: 4 x 10 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Strict Press: 5-5-3-3-1-1 Warm-up as deemed fit. Each set should be as heavy as possible. Rest 2-3 minutes between sets. 2) 3 rounds AQAP: 400m Run 20 Kettlebell Swings 70/53 10 Muscle-ups Sub for Muscle-ups is 15 Pull-ups of any kind per round. Extra Work: 3) Dumbbell Bench Press: 4 x 6-10 reps Heavy as possible (for something like I like to think about trying to hit a 10RM my first set, and each set after that use the same weight and lose a rep or two). Rest 2-3 minutes between sets. 4) Hip Thrusts: 4 x 8 Heavy as possible. Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Snatch: 2×2 @ 60%, 2×2 @ 70%, 4×1 @ 80%, 2×1 @ 85% Warm-up as needed. Rest no more than 90 seconds between sets. Double should be drop and reset. All lifts are full Squat. 2) Clean and Jerk: 2×2 @ 60%, 2×2 @ 70%, 4×1 @ 80%, 2×1 @ 85% Warm-up as needed. Rest no more than 90 seconds between sets. Double should be drop and reset. All lifts are full Squat and Split Jerk. 3) “Open WOD 11.3”- 5 minute AMRAP: Max Reps Squat Clean and Jerk 165/110 Immediately upon finishing perform… 150 Double-unders Extra Work: 4) L-Sit: Accumulate 3 minutes Keep track of total time and total attempts to complete. 5) Row: 10 x 40:20 Keep track of total meters each round.  For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments  

WOD: 1) Hatch Program – Week 7/Day 1 – Back Squat: 5 @ 70%, 5 @ 80%, 2 @ 85%, 3 @ 90%, 1 @ 100% Warm-up as needed. Rest no more than 90 seconds between sets. 2) Hatch Program – Week 7/Day 2 – 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) 10 minute AMRAP: 10 Toes-to-bar 10 Burpee-to-target Use a target that is 6″ or more out of your reach Extra Work: 4) Bar Muscle-ups: 10 minutes EMOTM Pick a rep count that you can maintain for all 10 minutes. 5) Reverse Hyper: 4 x 12 Heavy as possible. Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post…

WOD: 1) 20 minute Up Ladder: 400m Run 10 Handstand Push-ups 10 Deadlifts 225/155 400m Run 20 Handstand Push-ups 20 Deadlifts 225/155 400m Run 30 Handstand Push-ups 30 Deadlifts 225/155 and so on until 20 minutes is up Extra Work: 2) GHD Sit-ups: 3 x 15-30 reps Rest 90 seconds between sets. Pick a rep count you can move through without having to stop. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments