Category: Sport

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) 1o minute AMRAP: 10 Wall Balls 20/14 10 Box Jumps 24/20 3) AQAP: 400m Sprint Perform the sprint immediately at the finish of the 10 minute AMRAP For results post movements and reps used for EMOTM, and Rounds plus Reps completed in Met-con along with time for Run and any scaling used. Post Results/Thoughts To Comments

WOD: 1) Deadlift: 5 x 5 @ 75% of 1RM + Additional Load Warm-up as deemed fit. Upon starting working sets, rest up to 3 minutes. Add additional load based on… Barely was able to make it through the sets…Add 0-5lbs on all sets. Sets were difficult but was able to work through them…Add 5-10lbs on all sets. Weight felt relatively easy to work through…Add 10-15lbs on all sets. 2) AQAP: 25 Deadlifts 135/95 25 Hang Power Cleans 135/95 25 Front Squats 135/95 25 Shoulder-to-Overhead 135/95 EMOTM Perform 20 Double-undes Extra Work: 3) Strict Press: 5 x 5 reps Heavier than last week. Rest 2-3 minutes between sets. 4) Reverse Hyper: 3 x 20 reps Heavy as possible. Rest 90 seconds between sets. 5) GHD Sit-ups: 3 x 20-30 reps Pick a rep range you can maintain without having to stop. Rest 90 seconds between sets. For results post…

WOD: 1) Every 90 seconds for 7 sets: 3 Touch and Go Power Snatch @ 70% or higher Warm-up appropriately. Once starting you may adjust the weight each set as deemed fit. Percentages aren’t golden for everyone, so ultimately work at what is appropriate for you. Focus on technique over load. 2) Every 90 seconds for 7 sets: 3 Touch and Go Power Clean + 1 Push Jerk @ 70% or higher Warm-up appropriately. Once starting you may adjust the weight each set as deemed fit. Percentages aren’t golden for everyone, so ultimately work at what is appropriate for you. Focus on technique over load. 3) AQAP: 50 Kettlebell Swings 70/53 50 Burpees 50 Kettlebell Swings 70/53 Extra Work: 4) Bar Muscle-ups: 10 minutes EMOTM Pick a rep count that you can maintain for the entire 10 minutes. 5) Sled Sprints: 8 x 50m Rest 90 seconds between intervals….

WOD: 1) Back Squat: 3 x 5 @ 75% of 1RM + Additional Load Warm-up as needed, upon starting your working sets rest 90 seconds between sets. Add load based on the following… Barely was able to make it through the sets…Add 0-5lbs on all sets. Sets were difficult but was able to work through them…Add 5-10lbs on all sets. Weight felt relatively easy to work through…Add 10-15lbs on all sets. 2) Front Squat: 3 x 5 @ 70% of 1RM + Additional Load Warm-up as needed, upon starting your working sets rest 90 seconds between sets. Add load based on the following… Barely was able to make it through the sets…Add 0-5lbs on all sets. Sets were difficult but was able to work through them…Add 5-10lbs on all sets. Weight felt relatively easy to work through…Add 10-15lbs on all sets. 3) 12 minute AMRAP: 200m Run 12…

WOD: 1) AQAP: 100, 80, 60, 40, 20 Double-unders 15, 12, 9, 6, 3 Power Snatch 135/95 10, 8, 6, 4, 2 Muscle-ups Sub for Muscle-ups is 3x the amount in Hand Release Push-ups Extra Work: 2) Pistol Squats: 10 minutes EMOTM If you have normal Pistols down add load or go Overhead 3) GHD Sit-ups: 3 x 30 Rest 90 seconds between sets. For results post 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