Category: Sport

WOD: 1) 20 minutes EMOTM: Odd, Double-unders, Even, Movement of Choice On your odd minutes perform either 30 Double-unders, or 30 seconds worth of Double-under practice. On your even minutes perform a movement of your choice, strength, skill, or conditioning. The movement of choice should be a movement you are not good at, i.e. a weakness. 2) 10 minute AMRAP: 1000m Row then…AMRAP 10 Alternating Dumbbell Snatch (from the floor) 70/50 10 Hand Release Push-ups Extra Work: 3) Sled Drag: 6 x 50m Rest 90 seconds between sets. Heavy, but should be able to walk with it. Focus on heel-to-toe style walking. 4) GHD Sit-ups: 3 x 15-30 Rest 90 seconds between sets. Pick a rep count you can maintain without having to stop a bunch to finish. For results post detailed weights, time, reps, etc. for all work completed. Post Results/Thoughts To…

WOD: 1) Bench Press: 5-3-2-1-5-10-20 Warm-up appropriately. Rest 2-3 minutes between work sets. If you’re feeling good, go for a 1RM. Your last set should be a max effort regardless of the reps/weights, 18 or 28 reps, it doesn’t matter, go until you can no longer press the bar. 2) 5 rounds AQAP: 9 Deadlifts 275/185 11 Burpee Lateral Bar Hops 1 Rope Climb 20ft Extra Work: 3) Hip Thrusts: 4 x 8 Rest 90 seconds between sets. Heavy as possible. 4) Run: 12 x 100m Rest 60 seconds between efforts. Max effort on every run. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Snatch: 1×2 @ 60%, 1×2 @ 70%, 1×1 @ 80%, 1×1 @ 85%, 4×1 @ 90% Warm-up as deemed fit. Rest no more than 90 seconds between your lifts. All should be full Squat unless injury or mobility limit you. 2) Clean and Jerk: 1×2 @ 60%, 1×2 @ 70%, 1×1 @ 80%, 1×1 @ 85%, 4×1 @ 90% Warm-up as deemed fit. Rest no more than 90 seconds between your lifts. All should be full Squat and Split Jerk unless injury or mobility limit you. 3) 21-15-9 – AQAP: Squat Snatch 95/65 Box Jump 30/24 Extra Work: 4) Handstand Push-ups: 10 minutes EMOTM If you can maintain more than 7 reps work to some sort of a defecit. 5) Barbell Roll Outs: 3 x 10 Rest 90 seconds between sets. For results post detailed weights, reps, times, etc for all work completed. Post Results/Thoughts To…

WOD: 1) Hatch Program – Week 2/Day 1 – Back Squat: 10 @ 60%, 8 @ 65%, 6 @ 70%, 6 @ 75%, 6 @ 80% Warm-up as needed. Upon starting your working sets rest no more than 90 seconds between sets. These should all be High Bar Back Squats. 2) Hatch Program – Week 2/Day 1 – Front Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat 3) 3 rounds AQAP: 30 Shoulder-to-Overhead 115/75 30 Toes-to-bar Extra Work: 4) Farmers Carry: 400m Heavy as possible. Keep track of total time and number of drops. 5) Reverse Hyper: 4 x 12 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

* Squat Program Here* **Construction Update Here** ***Don’t Forget Our 3 Year Anniversary Party This Saturday Starting at 4 PM…Potluck Sign-up for Party Here*** WOD: 1) 20 minute AMRAP: 20 Deadlifts 185/123 20 Wall Balls 20/14 20 Pull-ups Extra Work: 2) Triple-unders: 10 minutes Practice If you don’t have 50 Double-unders unbroken consistently then work on Double-unders. 3) Hip Extension: 3 x 20 Rest 90 seconds between sets. Weight if able. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments