Category: Sport

WOD: 1) Squat Snatch: 3 x 1 @ 80% Rest 90 seconds between sets. Warm-up as needed. 2) Snatch Pull: 3 x 3 @ 100% Rest 90 seconds between sets. 3) Snatch Deadlift – Tempo 2.1.2: 3 x 3 @ 110% Rest 90 seconds between sets. This should be 2 seconds up, 1 second pause at the top, and a 2 second descent. 4) AQAP: 50 Wall Balls 20/14 25 Deadlifts 225/155 50 Wall Balls 20/14 Extra Work: 5) Banded Good Mornings: 3 x 12 Rest 90 seconds between sets. 6) Band Pull Aparts: 3 x 12 Rest 90 seconds between sets. 7) Band Kneeling Ab Pull Downs: 3 x 12 Rest 90 seconds between sets. For results post weight of all of your Olympic Movements along with time to complete Met-con and any scaling that you used. If you did Extra Work post bands used for each movement and…

WOD: 1) AQAP: 3 rounds: 15 Dumbbell Squat Cleans 50/35 45 Double-unders 15 Hand Release Push-ups 45 Double-unders Rest Exactly 5 minutes 50 Chest-to- Bar Pull-ups Rest Exactly 5 minutes 3 rounds: 15 Dumbbell Squat Cleans 50/35 45 Double-unders 15 Hand Release Push-ups 45 Double-unders Extra Work: 2) Squat Clean and Split Jerk: 25 minutes to establish Max For Day, then 3 x 2 @ 80% of 1RM Establish a Max for Today. While you should certainly try for a PR, don’t expect it, not every day is a PR Day. The 80% should be of today’s Max, whether it’s lower, higher, or the same as past. Rest 90 seconds between your sets of 3 x 2. 3) Muscle Snatch off Blocks (Mid-Thigh): 3 x 3 @ 65% Rest 90 seconds between sets. 4) Squat Snatch off Blocks (Mid-Thigh): 2 x 3 @ 60% Rest 90 seconds between…

WOD: 1) Squat Clean and Split Jerk: 3 x 1 @ 77.5% of 1RM Warm-up as needed, then rest 90 seconds between sets. Do the percentage, no higher or lower. 2) Clean Pull: 3 x 3 @ 95% of Max Clean Warm-up as needed. Make sure you are focusing on super tight positioning and maintaining torso position through the first portion of the lift. Rest 90 seconds between sets. 3) Clean Deadlift: 3 x 3 @ 105% of Max Clean Warm-up as needed. Rest 90 seconds between sets. 4) 10 minute AMRAP: 1 Hang Power Clean 205/135 2 Handstand Push-ups 2 Hang Power Clean 205/135 4 Handstand Push-ups 3 Hang Power Clean 205/135 6 Handstand Push-ups …and so on until 10 minutes is up 5) Stiff Leg Deadlifts: 3 x 15 Heavier than last time. Rest 90 seconds between sets. 6) Airdyne: 3 rounds of 1 minute ON 3…

WOD: 1) 30 minute AMRAP: 1 Rope Climb 15 feet 5 Shoulder-to-Overhead 135/95 10 Toes-to-bar 15 Calories Rowed  For results post Rounds plus Reps along with any scaling used. Post Results/Thoughts to Comments Some of this is a bit crude, but it’s real and true…I’ll post all the episodes over the next week  

WOD: 1) Power Snatch: 5 x 1 @ 82.5% of 1RM Power Snatch Rest 90 seconds between sets. Warm-up as needed. 2) Power Clean and Push Jerk: 5 x 1 @ 82.5% of 1RM Power Clean or Push Jerk Use whichever of your two maxes are lower. Rest 90 seconds between sets. Warm-up as needed. 3) “2011 Regionals WOD #3″- 21-15-9 – AQAP: Deadlifts 315/205 Box Jumps 30/24 httpv://www.youtube.com/watch?v=o1Fvw3oYoT4 Austin Malleolo from the North East setting the World Record at 2:56 4) Superman and Hollow: Alternating Tabatta Perform 8 rounds total, 4 of each, alternating between the two positions of 20 seconds on 10 seconds off 5) Kettlebell Hold: Max Time 70/53 Deadlift two Kettlebells at the same time and then hold onto them as long as possible. When you drop them your set is done. For results post weight of each set of Power Snatches and…