Category: Sport

WOD: 1) AQAP: 5K Run After some deliberation class will be doing this as 6, 400m Out and Backs for a total of 3 miles, and then a 50m Out and back to finish. By doing it this way we will be able to keep the group close together, and you guys will always have someone to chase. Don’t cherry pick. If you’re looking at this workout in disgust and don’t want to come do it, there is no better reason that you should. Wow things have changed in just a few short years Extra Work: 2) 20 minutes EMOTM: Odd, Alternating Pistol Squats, Even, Handstand Push-ups Pick a rep count for each movement that you can maintain over the course of the 10 cycles. For results post time to complete run along with scaling if you chose to scale distance. If you…

WOD: 1) Clean and Jerk: 2×1 @ 60%, 2×1 @ 70%, 2×1 @ 80%, 1 @ 85%, 1 @ 90%, 5×1 @ Weight as Deemed Fit Warm-up as needed. These are all full Squat and Split Jerk. Depending on how you’re feeling for today, after you hit your lift at 90% you can choose to continue climbing, maybe even go for a PR, or taper back down if your lifts are not feeling good. Don’t feel like you need to go heavier, listen to your body. 2) 10 minute Up Ladder: 1 Power Clean 225/155 1 Muscle-up 2 Power Cleans 225/155 2 Muscle-ups 3 Power Cleans 225/155 3 Muscle-ups and so on until 10 minutes is up Substitution for a Muscle-up will be 2 Pull-ups and 2 Push-ups Extra Work: 3) Farmers Carry: 400m Heavy as possible. Keep track of total drops and…

WOD: 1) 20 minutes EMOTM: Odd, 100m Sprint, Even Movement of Choice Pick anything you like to work on, strength, gymnastics, skill, conditioning. This should be a movement that you struggle with. Make sure to warm-up appropriately for the runs as they should be max effort sprints. 2) 13 minute AMRAP: 6 Dumbbell Renegade Rows 50/35 20 Abmat Sit-ups One Renegade Row will consist of 1 Row with the Left Hand, 1 Row with the Right Hand, and 1 Push-up For results post movement used and any thoughts, along with Rounds and Reps completed in Met-con plus any scaling used. Post Results/Thoughts To  Comments  

WOD: 1) Strict Press: 5-5-5 Warm-up as deemed fit. These should be 3 heavy sets. Rest 2-3 minutes between sets. 2) Push Press: 5-5-5 Warm-up as deemed fit. These should be 3 heavy sets. Rest 2-3 minutes between sets. 3) “Hold On”- 21-15-9 – AQAP: Deadlifts 225/155 Toes-to-bar Kettlebell Swing 53/35 Extra Work: 4) 10 minutes EMOTM: Weakness Pick a gymnastics movement that you struggle with, ensure that you are able to maintain the same rep count for all 10 minutes. 5) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 6) GHD Sit-ups: 3 x 15-30 Pick a rep count you can complete without having to stop. Rest 90 seconds between sets. For results post weight of each set of Strict Press and Push Press along with time to complete Met-con and any scaling used. If you did Extra Work post movement, weight, etc….

WOD: 1) 8 minutes EMOTM: 2 Squat Snatch @ 75-85% of 1RM These should be full squat. They could either be touch and go, or drop and reset, your choice, weight will play into that. Regardless they should be two consecutive reps. 2) 8 minutes EMOTM: 2 Squat Clean and Split Jerk @ 75-85% of 1RM These should be full squat. They could either be touch and go, or drop and reset, your choice, weight will play into that. Regardless they should be two consecutive reps. 3) 12 minute AMRAP: 10 Power Snatch 75/53 20 Wall Balls 20/14 40 Double-unders Extra Work: 4) Bar Muscle-up: 3 x Max Reps Rest 2 minutes between sets. If you can’t get more than 5 reps do 10 minutes EMOTM. 5) Single Leg Hip Thrust: 3 x 20/side Rest 90 seconds between sets. For results post weights used for Snatches and Clean and Jerks…