Category: Sport

WOD: 1) Hang Snatch: 5 x 2 Warm-up as needed. Rest 90 seconds between sets. No dropping the bar between reps. Build as heavy as you can. All sets should be within 80% of the days heaviest set. 2) Hang Clean: 5 x 2 Warm-up as needed. Rest 90 seconds between sets. No dropping the bar between reps. Build as heavy as you can. All sets should be within 80% of the days heaviest set. 3) AQAP: 100 Double-unders 20 Power Cleans 185/123 50 Wall Balls 20/14 20 Power Snatch 135/95 100 Double-unders Extra Work: 4) Butterfly Pull-up: 10 minutes Practice Work either a normal or Chest-to-bar. If you don’t have a traditional kipping pull-up work on that. 5) Farmers Carry: 5 x 100ft Heavy as possible. Rest 90 seconds between sets. 6) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. For results post weight…

WOD: 1) 20 minutes EMOTM: Odd, 100m Sprint, Even, Movement of Choice Make sure you are warmed up appropriately for this as these should be SPRINTS, i.e. run as fast as you can. Movement of Choice can be anything, a skill like Double-Unders, a conditioning movement like Wall Balls, or a strength movement like Bench Press. Do whatever you like as long as it is something you struggle with/need to get better it. It should be a weakness. 2) 12 minutes AMRAP: 12 Burpees 12 Jump Over Box 24/20 12 Ball Slams 40/30 For results post movements used for EMOTM and Rounds plus Reps completed along with any scaling used. Post Results/Thoughts To Comments

WOD: 1) Split Jerk: 1-1-1-1-1-1-1 Warm-up as needed, work through 7 heavy singles. All working singles should be within 80% of your heaviest for the day.Rest 90-120 seconds between sets. http://www.youtube.com/watch?v=z7Nv_2ejlWA 2) 15 minutes AMRAP: 5 Muscle-ups 10 Handstand Push-ups 15 Toes-to-bar 20 Alternating Pistol Squats Substitution for Muscle-ups is 2x in some sort of Pull-up Extra Work: 3) Triple-unders: 10 minutes Practice Practice double-unders if you don’t have them. Keep track of total reps completed. 4) Row: 8 x 20:10 This should be absolute maximum effort. Keep track of total meters rowed. For results post weight of each Split Jerk and Rounds plus Reps completed in Met-con along with any scaling used. If you did Extra Work post reps, thoughts, etc. Post Results/Thoughts To Comments  

WOD: 1) 10 minutes EMOTM: 1 Hang Power Snatch + 1 Power Snatch @ 75-85% of 1RM These should be two consecutive reps, i.e. Touch and Go, no dropping the bar, work at a weight that gets you clean reps no dropping out wide, etc. 2) 10 minutes EMOTM: 1 Hang Power Clean + 1 Power Clean @ 75-85% of 1RM These should be two consecutive reps, i.e. Touch and Go, no dropping the bar, work at a weight that gets you clean reps no dropping out wide, etc. 3) 3 rounds for Max Reps: 40 seconds Row for Calories 20 seconds Rest 40 seconds  Thrusters 95/65 20 seconds Rest 40 seconds Kettlebell Swings 70/53 20 seconds Rest Extra Work: 4) Front Rack Hold: 4 x :40 Work/:20 Rest Heavy as possible. No “bodybuilding” style Front Rack 5) Single Leg Hip Thrust: 3 x 20/side…

WOD: 1) Back Squat: 7 @ 75%, 6 @ 80%, 5 @ 85% Rest 90-120 seconds between sets. Warm-up as deemed fit. 2) Front Squat: 7 @ 75%, 6 @ 80%, 5 @ 85% Rest 90-120 seconds between sets. Warm-up as deemed fit. 3) Death by Clean and Jerk: Perform 1 Clean and Jerk 135/95 on the first minute Perform 2 Clean and Jerks 135/95 on the second minute Perform 3 Clean and Jerks 135/95 on the third minute and so on  until you can no longer complete the prescribed reps in the minute http://www.youtube.com/watch?v=ME91c_-jMQg Extra Work: 4) Bar Muscle-up: 10 minutes EMOTM Pick a rep count you can sustain for the 10 minutes 5) Push-ups: 75 for time Keep track of time an ideally number of sets to complete. 6) GHD Sit-ups: 3 x 15-30 Pick a rep range you can move…