Category: Sport

WOD: 1) 3 rounds AQAP: 800m Run 30 Box Jumps 24/20 20 Deadlifts 315/205 10 Muscle-ups Rest 5 minutes If the weather is still nasty in the morning we will change this to a Rowing based workout. It will be changed to 1 round every 15 minutes for 3 rounds, we will starts rowers every 5 minutes which will allow us to accommodate up to 30 people. With that being said please come prepared to RUN. Extra Work: 2) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 3) Toes-through-Rings: 75 for time Keep track of total time and total sets to complete For results post time to complete each individual round along with total time elapsed time including rest, post any scaling used. If you did Extra Work post weights, time, etc. Post Results/Thoughts To Comments

WOD: 1) Squat Clean: 2-2-2-2-2-2-2 Build to a heavy double. These should not be touch-and-go. This should be 1 Clean, drop the bar, and then take no more than 10 seconds to hit your 2nd rep. All sets should be within 80% of today’s heaviest. Rest 90-120 seconds between sets. 2a) 8 minute up Ladder: 1 Power Clean 185/135 1 Front Squat 185/135 1 Jerk 185/135 2,2,2 3,3,3 and so on until 8 minutes is up…immediately into 2b) AQAP: 250 Double-unders Extra Work: 3) Barbell Rollouts: 3 x 10 Rest 90 seconds between sets. 4) Good Mornings: 3 x 15 Rest 90 seconds between sets. 5) Strict Chest-to-bar: 3 x Max Reps Rest 90 seconds between sets. All should be done with a pronated grip. For results post weights of all sets of Cleans. For Met-con post total reps completed in 8 minute Ladder along with any scaling used,…

WOD: 1) 15 minutes EMOTM: 0:00, 5 Pull-ups, 0:30 Movement of Choice You should be using this as an opportunity to work on pull-ups as a skill. This could be a band pull-up, kipping pull-up, chest-to-bar, butterfly, strict, etc. Work on one that you need to practice and develop. Your other movement can be anything you’d like, rep range between 1 and 5. 2) 12 minute AMRAP: 12 Sumo Deadlift High-Pulls 95/65 12 Hand Release Push-ups For results post movement used adn reps used for EMOTM, along with Rounds and Reps completed in Met-con and any scaling used. Post Results/Thoughts To Comments

WOD: 1) Jerk Dips: 3 @ 100%, 3 @ 110%, 3 @ 120% Weight is of your Max Jerk of any type. 2) Split Jerk: 1-1-1-1-1-1-1 Warm-up as needed and then work through 7 working sets. A working set should be 80% of your heaviest for the day. Rest 90-120 seconds between sets. 3) 30-20-10 – AQAP: Thrusters 75/53 Toes-to-bar Extra Work: 4) Bar Muscle-up: 10 minutes EMOTM Pick a rep range you can maintain 5) Hollow Position: Accumulate 3 minutes Keep track of total time and number of attempts taken 6) Glute Ham Raise: 5 x 5 Rest 90 seconds. Weight if able. For results post weight of all sets of Olympic Work 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

WOD: 1) Snatch: 2×1 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Rest 90 seconds between lifts. Warm-up as needed. 2) Clean and Jerk: 2×1 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Rest 90 seconds between lifts. Warm-up as needed. 3) “Diane” 21-15-9 – AQAP: Deadlifts 225/155 Handstand Push-ups Extra Work: 4) Farmers Walk: 400m Heavy as possible. Keep track of time and number of drops 5) Box Jumps: 3 x 20 High as possible while still being able to rebound. Rest 90 seconds. 6) Hip Extension: 3 x 15-30 Use a rep range that you can maintain without having to pause. For results post weight of all sets of Olympic Work and time to complete Met-con along with any scaling used. If you did Extra Work post weights, reps, etc. Post Results/Thoughts To Comments