Category: Sport

*Adjusted Regionals/Week of 5/13/13 Class Schedule Here WOD: 1) 5 rounds AQAP: 4 Rope Climbs 15ft 400m Run 14 Thrusters 95/65 40 Double-unders Substitution for Rope Climbs is 5 Pull-ups per Rope Climb. Extra Work: 2) Stiff Leg Deadlift: 3 x 15 Rest 90 seconds between sets. Heavy as possible. 3) Abmat Sit-ups: 100 for time For results post time to complete workout along with any scaling used. If you did Extra Work post weights, times, etc. Post Results/Thoughts To Comments

*Adjusted Regionals/Week of 5/13/13 Class Schedule Here WOD: 1) Push Press: 3-3-3-3-3 Warm-up as deemed fit. Build to the heaviest set possible. Your other 4 working sets should be within 80% of your heaviest set. Rest 90-120 seconds between sets. 2) Behind-the-Neck Snatch Push Press: 3-3-3 Warm-up as deemed fit. Build to the heaviest set possible. Your other 2 working sets should be within 80% of your heaviest set. Rest 90-120 seconds between sets. For many you may move more weight on this than your normal Push Press. 3) 3 rounds AQAP: 10 Deadlifts 225/155 20 Toes-to-bar 30 Box Jumps 24/20 Extra Work: 4) Pistol Squats: 10 minutes EMOTM Choose a rep count you can maintain for the entire 10 minutes. You should alternate legs each rep. 5) Reverse Hyper: 3 x 20 Heavy as possible. Rest 90 seconds between sets. For results post…

*Adjusted Regionals/Week of 5/13/13 Class Schedule Here WOD: 1) 15 minutes EMOTM: 0:00, Bodyweight Press 3-5 Reps, 0:30 Movement of Choice The goal of this is to work on your bodyweight pressing. If you can’t perform a perfect Push-up this is what you should be working on. If you can then you should move on to Handstand Push-ups or Dips. The other movements can be anything that you’d like to work on, but should be something that is a weakness for you, something you are not good at, something you would dread coming up in a competition. 2) 15 minute AMRAP: 15 Wall Balls 20/14 15 Hang Power Cleans 95/65 15 Ball Slams 40/30 For results post movements used for EMOTM, and Rounds and Reps completed in Met-con along with any scaling used. Post Results/Thoughts To Comments  

*Adjusted Regionals/Week of 5/13/13 Class Schedule Here WOD: 1) 3-Position Snatch: 1-1-1-1-1 Warm-up as deemed fit, then work through 5 working sets of 3-Position Snatch. This should be Hi-Hang, Above the Knee, and the Floor. No dropping the weight between reps. Rest 90-120 seconds between sets. 2) 3-Position Clean: 1-1-1-1-1 Warm-up as deemed fit, then work through 5 working sets of 3-Position Clean. This should be Hi-Hang, Above the Knee, and the Floor. No dropping the weight between reps. Rest 90-120 seconds between sets. 3) 10 minute AMRAP: 10 Power Snatch 75/53 10 Hand Release Push-ups Extra Work: 4) Glute Ham Raise: 5 x 5 Rest 90 seconds between sets. Weight if able. 5) Muscle-up: 10 minutes EMOTM Pick a rep count you can maintain for the entire 10 minutes. 6) Row: 4 x 500m Rest 2 minutes between sets. Hold fastest consistent pace. For results post weights of each set…

*Adjusted Regionals/Week of 5/13/13 Class Schedule Here WOD: 1) “Eva”- 5 rounds AQAP: 800m Run 30 Kettlebell Swings 70/53 30 Pull-ups Extra Work: 2) Triple-unders: 10 minutes Practice If you aren’t proficient in Double-unders then spend the time working on these. Proficient should be 75 unbroken +. 3) GHD Sit-ups: 3 x 25 Rest 90 seconds between sets. 4) Box Jumps: 3 x 20 Rebound Box Jumps. Rest 90 seconds between sets. For results post time to complete Met-con along with any scaling used. If you did Extra Work post reps, thoughts, etc. Post Results/Thoughts To Comments