Category: Sport

WOD: 1) Snatch: 2 x 2 @ 60%, 2 x 2 @ 70%, 2 x 2 @ 80%, 4 x 1 @ 80% or Higher Warm-up as needed. These are not touch and go sets, drop the bar between reps but perform a quick reset. Rest 90 seconds between sets. All reps are full Squat. 2) AQAP: 100m Sled Drag 205/140 20 Handstand Push-ups 40 Toes-to-bar 60 Wall Balls 100m Sled Drag 205/140 800m Run Extra Work: 3) Box Jumps: 3 x 15 Rest 90 seconds between sets. The goal here is speed and rebounding, only work as high as you can maintain a rebound. 4) Farmers Carry: 5 x 50ft Rest 90 seconds. Heavy as possible. 5) Back Extension: 3 x 30 Rest 90 seconds between sets. 6) Reverse Hyper: 5 x 5 @ 5 second hold Rest 90 seconds between sets. Heavy as possible. For results post weight…

WOD: 1) 20 minutes EMOTM: Odd, Gymnastic Pull Movement, Even, Movement of Choice For this work on a Gymnastics movement that you struggle with could be a strict pull-up, chest-to-bar, muscle-up, anything (no Rope Climbs), for 1-5 reps. The movement of choice could be anything you want to work on, strength, skill, conditioning, etc. 2) 12 minute AMRAP: 200m Run w/Slam Ball 40/30 15 Ball Slams 40/30 10 Medball Squat Cleans 40/30 For results post Movements and Reps used for EMOTM, and Rounds plus Reps completed in Met-con plus 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) 10,9,8…3,2,1 – AQAP: Hang Power Cleans 155/105 Box Jumps 30/24 Extra Work: 3) Strict Press: 5 x 5 Heavier than last week. Rest 2-3 minutes between sets. 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Barbell Hip Thrusts: 3 x 10 Rest 90 seconds between sets. Heavy as possible. For results post weight used for Deadlift and time to complete Met-con along with any scaling used. If you did Extra…

WOD: 1) “Angie”- AQAP: 100 Pull-ups 100 Push-ups 100 Abmat Sit-ups 100 Air Squats http://www.youtube.com/watch?v=qiVq-o9UYp0 Extra Work: 2) Bulgarian Split Squats: 3 x 8/side Use Dumbbells or Kettlebells. Rest 90 seconds between sets. Heavy as possible. 3) Row: 4 x 500m @ 2K PR Pace Rest 2 minutes between intervals. 4) Band Pull Aparts: 3 x 15 Rest 90 seconds between sets. For results post time to complete Met-con along with any scaling used. If you did Extra Work post weights, reps, times, etc. Post Results/Thoughts To Comments

  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…