Category: Sport

*Adjusted Regionals/Week of 5/13/13 Class Schedule Here WOD: 1) Pause Back Squat: 3-3-3-3 Rest 90 seconds between sets. Hold the bottom of each Squat for 3 seconds, then bounce and come back up. 2) Pause Front Squat: 3-3-3-3 Rest 90 seconds between sets. Hold the bottom of each Squat for 3 seconds, then bounce and come back up. 3) “Grace”- AQAP: 30 Clean and Jerks 135/95 This can be any type of Clean and any type of Shoulder-to-Overhead Extra Work: 4) Hip Extension: 3 x 30 Rest 90 seconds between sets. 5) Handstand Push-ups: 10 minutes EMOTM Pick a rep count you can sustain for all 10 minutes. 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, thoughts, etc. Post Results/Thoughts To Comments

*Adjusted Regionals/Week of 5/13/13 Class Schedule Here WOD: 1) 30 minute AMRAP: 10 Chest-to-bar Pull-ups 20 Shoulder-to-Overhead 95/65 30 Air Squats 40 Double-unders For results post Rounds and Reps completed along with any scaling used. Post Results/Thoughts To Comments http://www.youtube.com/watch?v=lLFunBPgPOo  

*Adjusted Regionals/Week of 5/13/13 Class Schedule Here WOD: 1) Hang Clean + Clean: 1-1-1-1-1-1-1 These are full Squat movements. Build up to a heavy set. There is no dropping the bar between reps. Only build as heavy as you can hold onto. Rest 90-120 seconds between sets. 2) 3 rounds AQAP: 25 Hang Power Cleans 135/95 25 Kettlebell Swings 70/53 25 Burpees Extra Work: 3) 10 minutes: Triple-under Practice If you can’t do Double-unders spend this time working on Double-unders. If you can do Triple-unders keep track of how many you get in 10 minutes. 4) Bar Muscle-up: 10 minutes EMOTM Pick an set rep count that you can maintain for the entire 10 minutes. 5) GHD Sit-ups: 3 x 25 Rest 90 seconds between sets. For results post weights of each set of Olympic Work and time to complete Met-con along with any scaling used. If…

WOD: 1) 15 minutes EMOTM: 0:00, 3-5 Perfect Presses, 0:30, Movement of Choice 1-5 reps For the the first movement you need to pick a bodyweight pressing movement. This needs to be a movement you can do unassisted. For many this will just be Push-ups, but could also be Dips or Handstand Push-ups. The goal for most athletes for this is to do Push-ups, and do real full range of motion Push-ups, whether from the Knees or Plank. In the bottom of the Push-up the only thing we should see touch the ground aside from the Hands and Feet are the Chest, nothing else. The 2nd movement can be anything you like, and should be something that you struggle with or that you are weak at. 2) 12 minute AMRAP: 12 Deadlifts 155/105 12 Wall Balls 20/14 12 Abmat Sit-ups For results post…

WOD: 1) Back Squat: 5-5-5 Warm-up as needed. You should perform 3 heavy sets of 5 Back Squats. This should be a place to look for a 5RM, this could be anywhere from 80-95% of your 1RM 2) Front Squat: 5-5-5 Warm-up as needed. You should perform 3 heavy sets of 5 Front Squats. This should be a place to look for a 5RM, this could be anywhere from 80-95% of your 1RM. 3) AQAP: 21 Toes-to-bar 16 Thrusters 135/95 9 Muscle-ups 15 Toes-to-bar 12 Thrusters 135/95 7 Muscle-ups 9 Toes-to-bar 8 Thrusters 135/95 5 Muscle-ups Substitution for Muscle-ups is 2x the amount in Pull-ups, ideally Chest-to-bar if you can do them. Extra Work: 4) Barbell Turkish Get-up: 10 minutes Use this time to build up to and establish a heavy TGU on each side. 5) Hollow Rock: 100 for time Record time and number of attempts to…