Category: Sport

WOD: 1) Overhead Squat: 5-3-2-1-1-1-1 You should use this as an opportunity to establish a heavy single. If you hit your heavy single on your first or second attempt, taper back down and finish with a couple other moderately heavy singles. Rest 90-120 seconds between sets. 2) 30-20-10 – AQAP: Handstand Push-ups Pull-ups Power Snatch 75/53 Extra Work: 3) Strict Chest-to-bar: 50 for time Ideally these should be done with a pronated grip, but if you must, use a supinated grip. 4) Hollow Rock: 8 x 20:10 5) Row: 3 x 1000m Rest 3 minutes between intervals. Hold fastest consistent time. For results post weights of all sets of Overhead Squats and time to complete Met-con along with any scaling used. If you did Extra Work post times, thoughts, etc. Post Results/Thoughts To Comments

WOD: 1) Snatch: 2 x 1 @ 60%, 2 x 1 @ 70%, 2 x 1 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90% Warm-up as needed. Rest 60-90 seconds between lifts. These are full squat unless mobility doesn’t allow you to go all the way down. 2) AQAP: 30 Thrusters 95/65 200m Run 8 Bar Muscle-ups 200m Run 8 Bar Muscle-ups 200m Run 8 Bar Muscle-ups 30 Thrusters 95/65 Substitute for Bar Muscle-ups is 2x the amount in Push-ups Extra Work: 3) Sled Drag: 400m Weight should be medium. Looking for continuous movement. Should be done heel-to-toe style, thing power walking. 4) 1 Legged Hip Thrusts: 3 x 10/side Perform all 10 reps on 1 leg before switching to the other leg. For results post weights of all sets of Snatches and time to complete Met-con along with…

WOD: 1) Pause Back Squat: 3-3-3-3-3-3-3 Pause Back Squat should be a quick decent, a 3 second hold in the bottom, and then a bounce to come back up. Rest 90 seconds between sets. Build up to a heavy set of 3. http://www.youtube.com/watch?v=494hqqAnkHI 2) 10 minute AMRAP: 10 Deadlifts 225/155 200m Run Extra Work: 3) Barbell Box Step-ups: 3 x 8/side Rest 90 seconds between sets. Heavy as possible. Focus on driving with one leg. 4) GHD Sit-ups: 3 x 25 Rest 90 seconds between sets. For results post weights of each set of Squats and Rounds plus Reps completed in Met-con along with any scaling used. If you did Extra Work post weights, thoughts, etc. Post Results/Thoughts To Comments

WOD: 1) 30 minute AMRAP: 5 Dumbbell Squat Clean and Jerks 70/50 400m Run 5 Dumbbell Squat Clean and Jerks 70/50 20 Pull-ups Extra Work: 2) Handstand Push-ups: 3 x Max Reps Rest 2 minutes between sets. 3) Reverse Hyper: 3 x 30 Rest 90 seconds. 4) L-Sit: Accumulate 3 minutes Record total time to complete and number of attempts. Use paralettes. For results post Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post reps, weights, etc. Post Results/Thoughts To Comments

*Regionals Apparel is being ordered Monday. If you’d like to get something please check out the link HERE. WOD: 1) Deadlift: Establish a 3RM Touch and Go Deadlift Build through whatever sets you need to establish a 3RM Touch and Go Deadlift. No straps allowed, and no resting the bar on the floor, it must touch and come right back up. Rest as needed between sets. http://www.youtube.com/watch?v=wYjp3wpqL7Q 2)  AQAP: 100 Double-unders 10 Burpees 75 Double-unders 20 Burpees 50 Double-unders 30 Burpees 25 Double-unders 40 Burpees Extra Work: 3) Muscle-ups: 5 x Max Reps Rest 2 minutes between sets. If you can do more than 10 reps wear a weight vest. 4) V-Ups: 5 x 12-20 Rest 90 seconds between sets. 5) Run: 4 x 400m Rest 2 minutes between sets. For results post weight of heaviest set of Deadlifts and time to complete Met-con along with…