Category: Sport

WOD: 1) 10 minutes Every 30 seconds: 1 Power Snatch @ 80-85% of 1RM Percentage should be of your Max Power Snatch. Ideally these should be clean reps, not dropping out super wide. If you feel more comfortable starting lighter and building heavier that is fine. Rest 5 minutes 2) 10 minutes Every 30 seconds: 1 Power Clean + Push Jerk @ 75-85% of 1RM Percentage should be based off of either your Power Clean or Push Jerk, whichever is the lower of the two. Starting lighter, around 75%, and building up weight through the minutes is perfectly acceptable. 3) 10 minute AMRAP: 10 Overhead Squats 155/105 10 Burpee Pull-ups Extra Work: 4) Rope Climb: 5 x 1 @ 20ft Rest 60 seconds. This should be a focus on technique, i.e. as few pulls as possible, you can get to 20ft in 3 pulls. 5) Single Leg Hip…

WOD: 1) Back Squat: 5 @ 75%, 4 @ 80%, 3 @ 85% Warm-up as needed. Rest 90 seconds between sets. 2) Front Squat: 5 @ 70%, 4 @ 75%, 3 @ 80% Warm-up as needed. Rest 90 seconds between sets. 3) 3 rounds AQAP: 40 Wall Balls 20/14 400m Run Extra Work: 4) Handstand Push-ups: 10 minutes EMOTM Kipping, Strict, Paralettes, etc. Work on the most difficult variation you can. 5) L-Sit: Reverse Tabatta – 8 x 10:20 Use Paralettes. 6) Front Rack Bulgarian Split Squats: 3 x 5/side Rest 90 seconds between sets. Heavy as possible. For results post weights of each set of Squats and time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, etc. Post Results/Thoughts To Comments  

WOD: 1) 4 rounds AQAP: 10 Thrusters 135/95 20 Kettlebell Swings 70/53 400m Run 3 minute Rest Extra Work: 2) Bar Muscle-ups: 10 minutes EMOTM Pick a rep count you can maintain for the duration of the 10 minutes. 3) Front Rack Hold: 5 rounds of :30 ON/:30 OFF Heavy as possible. 4) Kettlebell Single Leg Deadlift: 3 x 10/side Rest 90 seconds between sets. Heavy as possible. For results post time to complete each round and total time to complete workout including rest along with any scaling used. If you did Extra Work post reps, weights, etc. Post Results/Thoughts To Comments  

WOD: 1) Back Squat: 5-3-2-2-1-1-1 Warm-up appropriately and then work through 7 total sets of Back Squats. These should all be working sets, it shouldn’t be a bunch of light sets and then just one heavy one. They should all be working. You could use this as an opportunity to go for a PR if you’re feeling good, or you could just hit 3 heavy singles, up to you. Rest 90 seconds between sets. http://www.youtube.com/watch?v=wa_edowfYzs That’s some speed/bounce out of the hole 2) AQAP: 20 Squat Snatch 155/105 40 Burpee Lateral Bar Hops 60 Chest-to-bar Pull-ups Extra Work: 3) Farmers Carry: 400m Heavy as possible. Keep track of time and number of drops. 4) Hip Extension: 3 x 30 Rest 90 seconds between sets. For results post weight of each set of Back Squats and time to complete Met-con along with any scaling used. If you did…

WOD: 1) 20 minutes EMOTM: Odd, 100m Sprint, Even Movement of Choice For this the sprint should be max effort, you should be trying to run as fast as possible, and it will be an out and back 50m. The movement can be anything you’d like to work on, but should be a movement where if you were signed up for a competition and it came up you would run and hide. For today it does not have to be strength baring, anything of your choosing. Examples, 1 Heavy Snatch, 10 Wall Balls, 3 Muscle-ups, 40 Double-unders, etc. 2) 10 minute AMRAP: 10 Toes-to-bar 20 Ball Slams 40/30 For results post movement used for EMOTM, and Rounds and Reps completed in Met-con along with any scaling used. Post Results/Thoughts To Comments