Category: Sport

WOD: 1) Back Squat: 6 @ 75%, 5 @ 80%, 4 @ 85% Warm-up as deemed fit. Upon starting your working sets rest no more than 90 seconds between sets. If you did not attend class on 6/10/13 then perform these percentages at 5, 4, and 3 reps respectively. 2) Front Squat: 6 @ 75%, 5 @ 80%, 4 @ 85% Warm-up as deemed fit. Upon starting your working sets rest no more than 90 seconds between sets. If you did not attend class on 6/10/13 then perform these percentages at 5, 4, and 3 reps respectively. 3) “Fran”-21-15-9 – AQAP: Thrusters 95/65 Pull-ups Extra Work: 4) Hip Extension: 3 x 30 Rest 90 seconds between sets. 5) 3 rounds: Front, Right, Left Plank & Rest x 30 seconds Add a weight vest as deemed fit. 6) Row: 4 x 500m Rest 2 minutes…

WOD: 1a) 4 minute AMRAP: 10 Deadlifts 225/155 10 Pull-ups Rest 2 minutes 1b) 4 minute AMRAP: 10 Dumbbell Thrusters 35/25 10 Burpees Rest 2 minutes 1c) 4 minute AMRAP: 10 Deadlifts 225/155 10 Pull-ups Rest 2 minutes 1d) 4 minute AMRAP: 10 Dumbbell Thrusters 35/25 10 Burpees Extra Work: 2) Bar Muscle-up: 10 minutes EMOTM Pick a rep count you can maintain for the 10 minutes 3) Bar Dips: 5 x 5 Weight as heavy as possible. Rest 2 minutes 4) Barbell Rollouts: 3 x 10 Rest 90 seconds. For results post rounds and reps completed for each individual AMRAP along with any scaling used. If you did Extra Work post reps, weights, thoughts, etc. Post Results/Thoughts To Comments

WOD: 1) Snatch: 2×1 @ 60%, 2×1 @ 70%, 2×1 @ 80%, 1 @ 85%, 1 @ 90%, 5 x 1 @ Weight As Deemed Fit Warm-up as needed. Work through the given percentages then finish off with 5 more Singles and/or attempts at any weight you’d like. Heavier, or lighter, it doesn’t matter. Rest 90 seconds between your lifts. 2) AQAP: 60 Double-unders 20 Shoulder-to-Overhead 225/155 60 Double-unders 15 Muscle-ups 60 Double-unders 1 mile Run 60 Double-unders Substitution for Muscle-up is 2x the amount in Push-ups or Dips Extra Work: 3) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk. 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Toes-through-Rings: 75 for time Keep track of time and total number of sets to complete. For results post weight of each set of…

WOD: 1) 20 minutes EMOTM: Odd, 100m Sprint, Even, Movement of Choice Pick any movement you would like to work on, it MUST be a weakness. This movement could be low rep high weight/difficulty, i,e, Snatch, Muscle-up, skill i.e. Double-unders, or conditioning i.e. Wall Ball, etc. Again work on anything you like just make sure it is something you struggle with. 2) 10 minute AMRAP: 10 Left Hand Kettlebell Snatch 53/35 10 Kettlebell Overhead Alternating Lunges 53/35 1o Right Hand Kettlebell Snatch 53/35 10 Kettlebell Overhead Alternating Lunges 53/35 For results post movement used for EMOTM and Rounds plus Reps completed in Met-con along with any scaling used. Post Results/Thoughts To Comments    

WOD: 1) “Lynne”- 5 rounds for Total Reps Max Bodyweight Bench Press 3 minute Rest Max Strict Pull-ups 3 minute Rest There are a variety of interpretations to this workout, this how we will be doing it, how we’ve done it before, and how we will continue to do it. For today this will be our strength session. For scaling you should scale to loads/assistance so that you can get a bare minimum of 5 reps at each movement, or at least an average of 5 reps/rounds over the 5 rounds. 2) 8 minute Up Ladder 2 Hang Power Cleans 165/113 4 Kettlebell Swings 70/53 4 Hang Power Cleans 165/113 8 Kettlebell Swings 70/53 6 Hang Power Cleans 165/113 12 Kettlebell Swings 70/53 and so on until 8 minutes is up Extra Work: 3) Triple-unders: 10 minutes Practice If you’re not proficient in Double-unders spend your…