Category: Sport

*Construction, Competitors, Membership Cap, and Coming Events – Here* WOD: 1) Snatch: 1 Rep Every 40 seconds for 15 rounds For this start at 70% of your 1RM. You may choose to stay at that weight for all 15 reps or you can add weight as deemed fit. These are all full Squat Snatches, technique is more important over loading. 2) Clean and Jerk: 1 Rep Every 40 seconds for 15 rounds For this start at 70% of your 1RM. You may choose to stay at that weight for all 15 reps or you can add weight as deemed fit. These are all full Squat Cleans and Split Jerks, technique is more important over loading. 3) 8 minute AMRAP: 15 Bar Muscle-ups 30 Burpees Max Hang Power Cleans 185/123 Scale the Bar Muscle-ups to 30 Hand Release Push-ups. The Bar Muscle-ups should be capped at…

*Construction, Competitors, Membership Cap, and Coming Events – Here* WOD: 1) Back Squat: 1-1-1-1-1-1-1 Warm-up as deemed fit. Use this as an opportunity to max out. Be smart and practical about how your approach this. Make sure you are both mentally and physically prepared for every lift. All 6 non-maximal lifts should be within 80% of the days Max. Rest 90-120 seconds between sets. 2) AQAP: 800m Run 50 Box Jumps 24/20 50 Pull-ups 50 Box Jumps 24/20 800m Run   Extra Work: 3) Triple-unders:5-10 minutes Practice If you don’t have 50 Double-unders unbroken cold, you should be working on them. 4) Sled Drag: 8 x 50m Heavy as possible. Rest 90 seconds between sets. 5) Reverse Hyper: 3 x 20 Heavy as possible. Rest 90 seconds between sets. 6) Hip Thrusts: 4 x 8 Heavy as possible. Rest 90 seconds between sets. For results post weight of each set…

WOD: 1) 3 rounds AQAP: 400m Run 30 Chest-to-bar Pull-ups 20 Handstand Push-ups 10 Back Squats 225/155 Back Squats are taken from the ground (i.e. your Clean will be the limiting factor of what you can do). Scaling for HSPU will be Strict Press. Extra Work: 2) Tabatta Stones: 8 x 20:10 This should be relatively heavy, i.e. not super high reps. Keep track of number of reps each round. If you’re getting more than 5 reps a round you should go heavier. 3) Farmers Carry: 400m for time Go as heavy as possible. Keep track of total time to complete and number of drops. For results post time to complete workout along with any scaling used. If you did Extra Work post reps, weights, times, etc. Post Results/Thoughts To Comments  

WOD: 1) Power Clean + Push Jerk: 1-1-1-1-1-1-1 Warm-up as needed. This should be 7 heavy singles, with the goal of maxing out. Your 6 non max effort singles should be within 80% of your Max for the day. Rest 90-120 seconds between sets. 2) 4 minute AMRAP: Max Power Clean + Push Jerk @ 80% of your Max for the Day Rest 3 minutes 3) 5 minute AMRAP: 5 Muscle-ups 15 Hang Power Cleans 135/95 Extra Work: 4) Max Strict HSPU + Max Kipping HSPU: 3 sets Rest 2 minutes between sets. No breaking between Strict and Kipping. 5) Kettlebell Single Leg Deadlift: 3 x 12/side Rest 90 seconds between sets. Heavy as possible. 6) Barbell Roll Outs: 3 x 10 Rest 90 seconds between sets. For results post weights of each set of Olympic Work, total reps for Part 2 and…

WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Pressing Movement, Even, Movement of Choice For this you first movement should be a gymnastics pressing movement with a rep range somewhere between 1 and 10. Examples are Knees Push-ups, Push-ups, Ring Push-ups, Bar Dips, Ring Dips, Handstand Push-ups, Paralette Handstand Push-ups, any of those movements with added load. Your second movement is a movement of choice but should be something that you struggle with, it should be a WEAK movement. 2) AQAP: 1000m Row 75 Wall Balls 20/14 50 Kettlebell Swings 53/35 For results post movements and reps used for EMOTM, and time to complete Met-con along with any scaling used. Post Results/Thoughts To Comments http://www.youtube.com/watch?v=EsugBKn7jPQ