Category: Sport

WOD: 1) “Angie”- AQAP: 100 Pull-ups 100 Push-ups 100 Abmat Sit-ups 100 Air Squats This workout may not be broken up or partitioned in anyway. You must finish the 100 Pull-ups before moving onto the 100 Push-ups, and so on. For this workout to count as Rx’d lets make sure you are doing real push-ups. If you don’t keep your knees, quads, and hips off the ground, and touch your chest to the ground and press back up maintaining that position you aren’t doing a full Push-up. For those of you out there who do half or third Push-ups, and you know who you are, I strongly, strongly recommend and encourage you to either slow down and do proper Push-ups, even if it means one at a time, or do them with a band. Doing things right will pay off in the long…

WOD: 1) “Angie”- AQAP: 100 Pull-ups 100 Push-ups 100 Abmat Sit-ups 100 Air Squats This workout may not be broken up or partitioned in anyway. You must finish the 100 Pull-ups before moving onto the 100 Push-ups, and so on. For this workout to count as Rx’d lets make sure you are doing real push-ups. If you don’t keep your knees, quads, and hips off the ground, and touch your chest to the ground and press back up maintaining that position you aren’t doing a full Push-up. For those of you out there who do half or third Push-ups, and you know who you are, I strongly, strongly recommend and encourage you to either slow down and do proper Push-ups, even if it means one at a time, or do them with a band. Doing things right will pay off in the long…

WOD: 1) Clean and Jerk: 1-1-1-1-1-1-1 This can be any type of Clean, Power, Squat, Split, and any type of Shoulder-to-Overhead, just looking for you to move the most load possible. You should use this opportunity to establish a current 1RM. In addition to your 1RM for today, make sure to hit 6 other singles within 80% of that weight. Rest no more than 2 minutes between your work sets. Warm-up as needed. httpv://www.youtube.com/watch?v=nVCGOJ_iCvU A bunch of great lifts you can watch here 2) 3 rounds AQAP: 10 Hang Power Cleans 205/135 20 Alternating Pistol Squats 40 Double-unders If you can’t do Pistol Squats you can scale to an assisted Pistol Squat or do 2x the number in Air Squats. If you scale to an assisted Pistol Squat make sure you are maintaining the integrity of the movement, i.e. you shouldn’t be hanging onto a…

WOD: 1) Push Press: 15 minutes to establish a 1RM Take 15 minutes to establish a 1RM Push Press. It is crucial that you Push Press, we are not looking for a Push Jerk. Once your ankles, knees, and hips hit extension they should not re-bend until the bar comes back down from completing the rep. Immediately Into 2) Push Press: 3 Reps EMOTM at 80% of 1RM for 7 Minutes Perform 3 reps Every-minute-on-the-minute for 7 minutes using the above max you just found. Again it is crucial you don’t Push Jerk the weights, we are looking for a Push Press. httpv://www.youtube.com/watch?v=h6oQLMcTGTo 3) AQAP: 750m Row 50 Kettlebell Swings 70/53 25 Box Jumps 30/24 10 Squat Clean Thrusters 135/95 4) Muscle-up Practice: 10 minutes This can be either bar or ring practice. Use this as a skill session, do a 3 x 5 or 5 x…

WOD: 1) “Barbara” – 5 rounds – 3 minute Rest between each Round 20 Pull-ups 30 Push-ups 40 Abmat Sit-ups 50 Air Squats Result for this workout is cumulative time, this includes your rest time. After each round rest exactly 3 minutes, no more, no less. httpv://www.youtube.com/watch?v=VXEuHjXkRes Little WOD Demo for you guys For Results post time to complete “Barbara” along with any scaling used. If you kept track, post individual round times as well. Post results/thoughts to comments