Category: Sport

WOD: 1) Power Snatch: 5 x 1 @ 75% of 1RM Squat Snatch Rest 90 seconds between sets. Warm-up as needed. 2) Power Clean and Jerk: 5 x 1 @ 75% of 1RM Rest 90 seconds between sets. Warm-up as needed. 3) AQAP: 100 Double-unders 50 Kettlebell Swings 53/35 25 Hand Release Push-ups 10 Hang Clean and Jerks 155/105 Hang Clean and Jerk can be either a Squat or Power Clean and any type of Shoulder-to-Overhead. Sub for Double-unders is 100 Single-unders and 50 Tuck Jumps. Extra Work: 4) Kettlebell Single Leg Deadlift: 3 x 10/side Rest 90 seconds between sets. Bells much touch the floor each rep. Important to not hinge entirely at the hip. 5) Hip Extension: 3 x 25 Rest 90 seconds between sets. Add weight as deemed fit. For results post weights for all your Olympic work along with time to complete Met-con and…

WOD: 1) Back Squat: 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85% Warm-up as needed. Rest 90 seconds between sets. 2) Front Squat: 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 @ 85% Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat. Posted this a while ago but a good vid to rewatch 3) AQAP: 10, 9, 8…3, 2, 1 Front Squats 135/95 2, 4, 6…16, 18, 20 Deadlifts 135/95 Extra Work: 4) GHD Sit-ups: 3 x 25 Rest 90 seconds between sets. 5) Ring Muscle-up: 5 x 5 Rest 2 minutes between sets. Add a weight vest as needed. For Results post weights of each set of Squats and time to complete Met-con along with any scaling used….

WOD: 1) Snatch: 15-20 minutes to Establish a 1RM Warm-up and rest as needed. This should be a Max Squat Snatch 2) Clean and Jerk: 15-20 minutes to Establish a 1RM Warm-up and rest as needed. This should be a Max Squat Clean and Split Jerk 3) AQAP: 100 Burpee Box Jumps 24/20 Extra Work: 4) Banded Good Mornings: 3 x 15 Rest 90 seconds between sets. Put an emphasis on driving up aggressively as the tension increases. 5) Band Pullaparts: 3 x 15 Rest 90 seconds between sets. 6) Band Kneeling Ab Pull Downs: 3 x 15 Rest 90 seconds between sets.

WOD: 1) 25 minute AMRAP: 3 Rope Climbs 15ft 5 Hang Power Cleans 205/135 10 Ball Slams 40/30 20 Lateral Bar Hops Substitution for Rope Climb is either 3 Sit-to-stand or 5 Pull-ups per Rope Climb Extra Work: 2) Box Jumps: 3 x 3 Max Height Rest 90 seconds between sets. 3) Snatch: 3 x 1 @ 70% of 1RM Rest 90 seconds between sets. 4) Clean and Jerk: 3 x 1 @ 70% of 1RM Rest 90 seconds between sets. 5) Strict Pull-ups: 2 sets of Max Reps Rest 3 minutes between sets. For Results post Rounds and Reps for Met-con along with any scaling used. If you did Extra Work post weights and reps for all movements. Post Results/Thoughts To Comments Dani and Laura are competing tomorrow at the OC Throwdown in California…first workout kicks off at 10:00 AM Eastern Time…

*Reminder that there is no 12:00 PM Class Today WOD: 1) Squat Snatch: 4 x 2 @ 65% of 1RM These should not be touch and go. You should drop the bar, but only take a few seconds to reset between reps. Rest 90 seconds between sets. 2) Squat Clean and Split Jerk: 4 x 2 @ 65% of 1RM These should not be touch and go. You should drop the bar, but only take a few seconds to reset between reps. Rest 90 seconds between sets. 3) Snatch Push Press + Overhead Squat: 4 x 3 @ 65% of 1RM Push Press For this you will do 3 Snatch Push Press, at the third rep you will keep the bar over your head and then complete 3 Overhead Squats. Rest 90 seconds between sets. 4) 12 minute AMRAP: 5 Squat Snatch 155/105…