Category: Sport

WOD: 1) Clean Pull: 2 reps EMOTM for 12 minutes at 110% of Max Clean Perform 2 Clean Pulls Every-minute-on-the-minute for 12 minutes. The weight should be 110% of your heaviest clean, Squat or Power. Focus on explosive drive and a big shrug. httpv://www.youtube.com/watch?v=2gxgl-P-C0o 2) 3 rounds AQAP: 25 Power Cleans 135/95 25 Burpees 25 Toes-to-bar Extra Work: 3) Bulgarian Split Squat: 3 x 10/side For these use Dumbbells or Kettlebells to weight yourself. You will see these a few times over the next 4-6 weeks so don’t go to heavy to start, they’ll make you sore. httpv://www.youtube.com/watch?v=1CvEs-TOIKM 4) Hollow/Superman: 8 x 20:10 Alternate between Hollow and Superman for 4 rounds of each of 20 seconds on 10 seconds off. For results post weight for Clean Pulls and time to complete Met-con along with any scaling used. If you did Extra Work post weight for Bulgarian Split…

WOD: 1) 10 minute AMRAP 15 Wall Balls 20/14 15 Calories Rowed   Rest Exactly 3 Minutes   2) 10 minute AMRAP: 15 Kettlebell Swings 70/53 15 Ball Slams 40/30 For results post rounds and reps for each individual met-con, and a total rep score for both together, along with any scaling used. Post results/thoughts to comments httpv://www.youtube.com/watch?v=Fd88gGmZBbE Anything is possible with a little hardwork

WOD: 1) Squat Snatch: 1-1-1-1-1-1-1 Use this as an opportunity to establish a 1RM Squat Snatch. Regardless of whether or not you can Power or Squat Snatch more, we want you working on Squat Snatches today. Warm-up appropriately to heavy singles. For today we are looking for 1 of your reps to be your current 1RM, and then for you to hit 6 other reps at 80% or more of that weight. Rest no more than 2 minutes between sets. 2) “Amanda”- 9-7-5 – AQAP: Muscle-ups Squat Snatch 135/95 If you can’t do a Muscle-up you will sub out 2 Pull-ups and 2 Push-ups per Muscle-up. These may be partitioned however you like. If you are scaling the weight on the Squat Snatch, go HEAVY. For those scaling the Squat Snatch weight we’d like to see you working with a weight that forces you…

WOD: 1) 1 & 1/4 Front Squats: 2 Reps EMOTM @ 75% of your 1RM Warm-up your Front Squat appropriately and then perform 2 1 & 1/4 Front Squat on the minute for 10 minutes for a total of 20 Reps. This is meant to be a quick effort, roughly 15 seconds from unracking the weight to putting it back in the rack. 75% is the recommended weight for today, if this feels too heavy scale as needed, we should not be seeing failed reps. httpv://www.youtube.com/watch?v=2Rlb3e8ekqw A quick demo of the movement we are looking for 2) 12 minute AMRAP: 10 Push Press 115/75 15 Box Jumps 24/20 20 Double-unders These must be Push Press. We want to see absolutely no Push Jerking, we are looking to really hit the shoulders hard. Extra Work: 3) 3-Position Squat Snatch: 25 reps with PVC These must be Squat…

WOD: 1) Overhead Squat: 5-5-3-2-2-1-1-1 Use these 8 sets as an opportunity to build up to and establish a current 1RM Overhead Squat. Make sure your beginning sets of 5-5-3 should still be reasonably heavy sets, don’t go super light on them. Rest approximately 2 minutes between sets. Focus on keeping everything tight the entire time from taking the bar out of the rack to standing up the last inch of the squat. httpv://www.youtube.com/watch?v=tcfj2E2vgLI 2) “Nancy”- 5 rounds AQAP: 400m Run 15 Overhead Squats 95/65 Extra Work: 3) Stiff Leg Deadlift: 3 x 15 If you have never done these make sure you go light, these will light up your hamstrings. For many of you the barbell alone will be enough weight. Rest 90 seconds between sets. 4) GHD Sit-ups: 50 For Time If you have never done these before do not go full range of…