Category: Sport

WOD: 1) “Abbate”- AQAP: 1 Mile Run 21 Clean and Jerks 155/105 800m Run 21 Clean and Jerks 155/105 1 Mile Run For results post time to complete Met-con along with any scaling used. Post Results/Thoughts To Comments

WOD: 1) Front Squat: 2-2-2-2-2-2-2 Warm-up as deemed fit. Establish a heavy double. Your 6 other working sets should be within 80% of your heavy double. Rest 90 seconds between sets. 2) “Rahoi”- 12 minute AMRAP: 12 Box Jumps 24/20 6 Thrusters 95/65 6 Bar Facing Burpees Extra Work: 3) Row: 3 x 5 Minute Efforts Rest 3 minutes between intervals. For results post weight of each set of Squats and Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post meters Rowed for each interval. Post Results/Thoughts To Comments

WOD: 1) Snatch: 2×1 @ 60%, 2×1 @ 70%, 2×1 @ 80%, 4×1 @ 85% Warm-up as deemed fit. Upon starting your working sets rest no more than 90 seconds between lifts. 2) Clean and Jerk: 2×1 @ 60%, 2×1 @ 70%, 2×1 @ 80%, 4×1 @ 85% Warm-up as deemed fit. Upon starting your working sets rest no more than 90 seconds between lifts. 3) “Randy”- AQAP: 75 Power Snatches 75/53 Extra Work: 3) Bar Muscle-up: 10 minutes EMOTM Pick a rep count you can maintain for the entire 10 minutes 4) Reverse Hyper: 3 x 20 Rest 90 seconds. Heavy as possible For results post weights of each set of Olympic Lifts 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

*Reminder that today, Memorial Day we will be having only one class at 9 AM. We will have a normal schedule for the remainder of the week. This week will mark our Hero week, we will be doing a Hero workout everyday this week to remember those that have served our country. WOD: 1) “Murph”- AQAP: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Wear a weight vest if you have one. You may partition the Pull-ups, Push-ups, and Air Squats in any way you like…the typical breakdown is going to be 20 rounds of “Cindy.” Extra Work: 2) L-Sit: Reverse Tabatta 8 x 10:20 Use paralettes. 3) Hip Extension: 3 x 30 Rest 90 seconds between sets. For results post time to complete Met-con along with any scaling used. If you did Extra Work post thoughts, reps,…

WOD: 1) 25 minute AMRAP: 5 Dumbbell Thrusters 50/35 10 Burpees 20 Double-unders then… 10 Dumbbell Thrusters 50/35 20 Burpees 40 Double-unders then… 15 Dumbbell Thrusters 50/35 30 Burpees 60 Double-unders and so on until 25 minutes is up Extra Work: 2) Toes-through-Rings: 75 for time Keep track of total time to complete and number of attempts 3) Kettlebell Windmills: 3 x 10/side Rest 90 seconds between sets. Heavy as possible. For results post Rounds and Reps completed of Met-con along with any scaling used (each iteration you complete is a round). If you did Extra Work post time, weights, etc. Post Results/Thoughts To Comments