Category: Sport

WOD: 1) Bench Press: 8-8-8-8-8 Warm-up as deemed fit. Work through 5 heavy sets of 8 Bench Press. Make use of the easy ability of having a spotter and work through some failed reps. We should see a set or two where you need assistance on your 8th rep. Rest 2-3 minutes between sets. 2) 3 rounds AQAP: 7 Muscle-ups 14 Front Squats 155/105 21 Box Jumps 30/24 Sub for Muscle-ups today is 14 Dips or Push-ups Extra Work: 3) Row: 5K Keep track of time/average pace. For results post weight of each set of Bench Press and time to complete Met-con along with any scaling used. If you did Extra Work post time, thoughts, etc. Post Results/Thoughts To Comments

WOD: 1) Snatch: 2×1 @ 60%, 2×1 @ 70%, 2×1 @80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as needed. Rest 90 seconds between working lifts. These are all full squat. 2) Clean and Jerk: 2×1 @ 60%, 2×1 @ 70%, 2×1 @80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as needed. Rest 90 seconds between working lifts. These are all full squat and Split Jerk. 3) 3 rounds AQAP: 10 Shoulder-to-Overhead 185/123 200m Run 80 Double-unders Extra Work: 4) Toes-to-bar: 3 x Max Reps Rest 2 minutes between sets. Stop when you lose your kip. 5) Glute Ham Raise: 5 x 5 Rest 90 seconds between sets. Weight if able. 6) Weighted Hip Thrusts: 3 x 10 Rest 90 seconds between sets. These are with both feet on the floor. For results post weight of each set of Olympic Lifts and time to complete Met-con along with any…

WOD: 1) Barbell Lunges: 5-5-5-5-5 1 set is 5 reps per side. These should be 5 heavy sets. Make sure you really hit 5 heavy sets, if you haven’t done these ever, or in a long time it may take a handful of sets to get to your first working set. Rest 90-120 seconds between sets. 2) 12 minute AMRAP: 10 Hang Power Cleans 155/105 15 Pull-ups 20 Wall Balls 20/14 Extra Work: 3) Triple-under: 5-10 minutes Practice If you can’t do Double-unders, practice those. Keep track of total reps accumulated in a given time. 4) Strict HSPU + Kipping HSPU: 3 sets Rest 2 minutes between sets. 5) L-Sit: Reverse Tabatta 8 x 10:20 Use Paralettes For results post weight of each set of Lunges and Rounds and Reps of Met-con completed along with any scaling used. If you did Extra Work…

WOD: 1) “McGhee”- 30 minute AMRAP: 5 Deadlifts 275/185 13 Push-ups 9 Box Jumps 24/20 Extra Work: 2) Hollow Rock: 100 for time Keep track of total time and number of attempts to complete 3) Reverse Hyper: 3 x 15 Rest 90 seconds between sets. Heavy as possible. For results post Rounds and Reps completed of Met-con along with any scaling used. If you did Extra Work post time, weights, etc. Post Results/Thoughts To Comments

WOD: 1) Back Squat: 10-10-10 These should be heavy Back Squat sets. A good weight to look for a HEAVY 10 is about 80-85% of your 1RM. Think about approaching this and warming up to that weight, trying to hit that for 10, and then tapering down from there, or if it felt too light going up more. Rest 2 minutes between sets. 2) “Nate”- 20 minute AMRAP: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings 70/53 For subbing today the substitution will be 3x the amount in Pull-ups for Muscle-ups, and Stink Bugs or Strict Press for the Handstand Push-ups   Extra Work: 3) Pistol Squats: 10 minute EMOTM Pick a rep count you can maintain for the 10 minutes…no more than 10 reps. These should be alternating. If normal Pistols are easy for you do this as Overhead Pistol Squats. 4) Toes-to-bar: 3 sets of…