Category: Sport

WOD: 1) Bench Press: 5-3-3-1-1-1-20 Use this as an opportunity to build up to a Max Bench Press single, this may or may not be a PR depending on how your are feeling. Try and pinpoint a weight you can hit 20 reps for, ideally, we would rather see you hit 18 reps and fail on 19, then hit 20 and still have more in the tank. Rest 2-3 minutes between sets. 2) 12 minute AMRAP: 10 Overhead Squats 135/95 10 Toes-to-bar 10 Burpees Extra Work: 3) Run: 4 x 400m Rest 2 minutes between efforts. 4) Hip Extension: 3 x 15-30 Pick a rep number that allows you to keep moving, or that you can just barely get through. Rest 90 seconds between sets. For results post weight of each set of Bench Press and Rounds and Reps completed in Met-con along with any scaling used….

WOD: 1) Clean and Jerk: 1-1-1-1-1-1-1 Use this to build to a heavy Clean and Jerk for today. If your feeling good and fast build as heavy as you’d like. If things aren’t feeling there keep it lighter and work on technique. This can be any type of Clean and Jerk. Rest 90-120 seconds between sets. Make sure to hit 7 working sets, a working set should be within 80% of your heaviest for the day. 2) AQAP: 10 Power Cleans 185/123 20 Box Jumps 30/24 30 Hand Release Push-ups 40 Pull-ups 30 Hand Release Push-ups 20 Box Jumps 30/24 10 Power Cleans 185/123 We harp on you guys all the time to do good push-ups, you get out what you put in, a few ques for you Extra Work: 3) Ring Muscle-up: 10 minutes EMOTM Pick a rep range and stick to it. 4) Barbell Rollouts:…

WOD: 1) Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95% Warm-up as deemed fit. Rest 90 seconds between sets. 2) Front Squat: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85% Rest 90 seconds between sets, including the transition from Back Squat to Front Squat 3a) 3 minute AMRAP: Wall Balls 20/14 Rest 1 minute 3b) 2 minute AMRAP: Rope Climb 15ft 3c) 3 minute AMRAP: 10 Hang Power Snatch 75/53 20 Double-unders Rest 1 minute 3d) 2 minute AMRAP: Kettlebell Swings 70/53 There is only rest between 2 of the parts a-b, and c-d. This is a total of a 12 minute workout/effort. If you made-up, or did 13.3 on Sunday, part a should be 3 minutes of Burpees instead of Wall Balls. Substitution for Rope Climbs is Pull-ups. Extra…

WOD: 1a) 5 minute AMRAP: 5 Deadlifts 315/205 10 Burpees Rest 5 minutes 1b) 5 minute AMRAP: 5 Squat Cleans 225/155 5 Bar Muscle-ups Rest 5 minutes 1c) 5 minute AMRAP: 5 Snatches 135/95 10 Box Jumps 30/24 Rest 5 minutes 1d) AQAP: 100 Ball Slams 40/30 Extra Work: 2) Toes-to-bar: 3 sets of Max Reps Once you lose your kip stop your set. Rest 2 minutes. 3) Farmers Walk: 400m for time. Heavy as possible. Keep track of number of drops. For results post score for each separate piece and time to complete Ball Slams. If you did Extra Work post reps, time, etc. Post Results/Thoughts To Comments  

WOD: 1) Hang Squat Clean: 2-2-2-2-2-2-2 This should be 7 working sets of Hang Cleans. No dropping the bar in between reps. Only work as heavy as you can hold onto the bar. Rest 90-120 seconds between sets. 2) “Open 13.3”- 12 minute AMRAP: 150 Wall Balls 20/14 – Masters 20/10 90 Double-unders 30 Muscle-ups All women throw to a 9 foot line today. Masters is 55+. Masters Men also throw to a 9 foot target. If you are partaking in the Open please familiarize yourself with the movement standards if you haven’t already…we will be doing our best to hold everybody to the highest of standards For results post weights of all sets of Cleans and total reps completed in Met-con along with any scaling used. Post Results/Thoughts To Comments