Category: Sport

WOD: 1) 3 rounds AQAP: 10 Power Snatch 155/105 15 Hang Power Cleans 155/105 20 Shoulder-to-Overhead 155/105 25 Deadlifts 155/105 800m Run 4 minutes Rest http://www.youtube.com/watch?v=7h4r8tWGAKM Extra Work: 2) Stone Practice: 10 minutes Work light or heavy, just practice, treat this as a skill session. 3) Muscle-ups: 3 x Max Reps Rest 2 minutes between sets. 4) Reverse Hyper: 3 x 15 Reps Rest 90 seconds between sets. Heavy as possible. 5) GHD Sit-ups: 3 x 20-30 Reps Pick a rep count that you can maintain without stopping. Rest 90 seconds between sets. For results post time to complete Met-con along with any scaling used, post individual times for each round as well. If you did Extra Work post reps, weights, times. etc. Post Results/Thoughts To Comments http://www.youtube.com/watch?v=0xSYcQf7JFA  

*Missing Gear* WOD: 1) Back Squat: 10 @ 60%, 8 @ 65%, 6 @ 70% Warm-up as needed. Rest 90 seconds between working sets. 2) Front Squat: 3 x 5 @ 60% Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat. 3) 3 rounds AQAP: 400m Run 15 Thrusters 135/95 15 Chest-to-bar Pull-ups Extra Work: 4) Weighted Dips: 5 x 5 Rest 2 minutes between sets. Heavy as possible. 5) Hip Extension: 4 x 12 Rest 90 seconds between sets. Go heavy. 6) Reverse Hyper Hold: 5 x 5 @ 5 seconds Rest 60 seconds between sets. Add load if able. For results post weight of each set of Squats and time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, times, etc. Post Results/Thoughts To Comments  

*Missing Gear* WOD: 1) 20 minutes EMOTM: Odd, 30 Double-unders, Even, Movement of Choice On your odd movement perform 30 Double-unders or 30 seconds worth of Jump Rope practice. Your even minute movement can be anything you would like to work on, however it should be something you struggle with. Or even minute movement should be capped at 20 seconds of work. 2) 12 minute AMRAP: 12 Kettlebell Swings 70/53 12 Box Jumps 24/20 For results post movement and reps used for EMOTM and Rounds plus Reps completed in Met-con along with any scaling used. Post Results/Thoughts To Comments

*Lifetime Membership Information Here* WOD: 1) Bench Press: 5-5-5-5-5 Warm-up as needed. Rest 2-3 minutes between sets. Goal for this strength session is to move the most poundage possible over the course of your 5 working sets. The goal is not necessarily to set a PR. 2) AQAP: 50 Wall Balls 20/14 25 Toes-to-bar 15 Power Cleans 205/135 10 Muscle-ups 15 Power Cleans 205/135 25 Toes-to-bar 50 Wall Balls 20/14 Sub for Muscle-ups is 15 Pull-ups and 15 Push-ups Extra Work: 3) Handstand Push-up Practice: 10 minutes This should be fun, no real hard work. Spend 10 minutes working on Handstand Push-up variations, experiment with Paralettes, Freestanding, Walking, etc. 4) Row: 4 x 1000m Rest 3 minutes between intervals. Goal is to hold your 2K PR Pace for all 4 intervals. For results post weight of each set of Bench Press and time to…

*Lifetime Membership Information Here* WOD: 1) Snatch: 2×2 @ 60%, 2×2 @ 70%, 8×1 @ 80% or higher Warm-up as needed. Rest no more than 90 seconds between sets. These are all full Squat. 2) Clean and Jerk: 1×2 @ 60%, 1×2 @ 70%, 6×1 @ 80% or higher Warm-up as needed. Rest no more than 90 seconds between sets. These are all full Squat and Split Jerk. 3) 10 minute AMRAP: 100m Run 10 Hang Power Snatch 75/53 10 Burpees Extra Work: 4) Farmers Carry: 5 x 50m Rest 2 minutes. Heavy. 5) Hollow Position: Accumulate 3 minutes Keep track of total attempts and time to complete 6) Hip Thrusts: 4 x 8 Rest 90 seconds between sets. Heavy. For results post weights of all sets of Olympic Lifts and Rounds plus Reps completed in Met-con along with any scaling used. If you did Extra Work post reps,…