Category: Sport

WOD: 1) “Glen”- AQAP: 30 Clean and Jerks 135/95 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees httpv://www.youtube.com/watch?v=zPIsf-QG8ZE “Quitting isn’t an option” For results post time to complete Met-con along with any scaling used. Post Results/Thoughts To Comments

WOD: 1) Squat Clean: 1-1-1-1-1-1-1 Use this as an opportunity to establish a current 1RM Squat Clean. In addition to establishing a 1RM we would like to see your 6 other sets all within 80% of today’s 1RM. These must be Squat Cleans. We will establish a max Power Clean at a later date. As you get into your working sets, rest approximately 2 minutes between sets. httpv://www.youtube.com/watch?v=Se67H7UaBcs Note these are Power Cleans but the same ques are applicable to the Squat Clean  2) “Elizabeth”- 21-15-9 – AQAP: Squat Cleans 135/95 Ring Dips Extra Work: 3) Farmers Walk: 400m This is for time. Do this with a Kettlebell in each hand, in addition to the Kettlebells, strap a light sled to your body and drag the sled with you. For results post weight of each Squat Clean and time to complete Met-con along with any scaling…

WOD: 1) Work Your Weakness: 15 minute EMOTM For this pick a strength baring movement that you struggle with. It’s important to remember strength baring doesn’t mean it needs to be load baring. Pick a rep range between 1 and 5 to match your movement. If it is a load baring movement pick an appropriate load for the reps. You should be pick a rep range, and weight if applicable, that you can sustain for all 15 minutes. Think about the minutes 1-5 being moderately hard, minutes 6-10 being difficult, and minutes 11-15 are a struggle to complete. 2) 5 rounds AQAP: 200m Run 20 Box Jumps 24/20 20 Ball Slams 40/30 For results post what movement, reps, and weight if applicable you did for “Work Your Weakness,” along with time to complete Met-con and any scaling used. Post Results/Thoughts to Comments httpv://www.youtube.com/watch?v=ctpvP7trhnI Our man…

WOD: 1) Bench Press: 1-1-1-1-1-1-1 You should use this as an opportunity to establish your current 1RM. This might be a PR, might match, or it is possible to have gone down. In addition to establishing your Max, make sure that you complete 6 other singles at 80% or more of today’s Max. Warm-up sets should be short rest, upon getting into your heavy singles rest approximately 2 minutes. 2) “Diane”- 21-15-19 – AQAP: Deadlifts 225/155 Handstand Push-ups For this workout if you are doing Handstand Push-ups make sure they are full range of motion. Rx’d for this workout is no Abmat or anything of the sort, you may use a yoga mat to pad your head, but hands must remain on the yoga mat while doing your HSPU’s. Like any movement for scaling look to scale the load not the range of motion…Assisted…

WOD: 1) Power Snatch: 1-1-1-1-1-1-1 Use this as an opportunity to find your 1RM Power Snatch. We are looking for a total of 7 HEAVY singles. Heavy will be defined as within 80% of today’s heaviest lift. For example if my heaviest Snatch for the day is 100lbs, there should be 6 other singles that are at 80lbs or more. You will have 25 minutes to work through this. Warm-up accordingly. Rest no more than 2 minutes between lifts. 2) 3 rounds AQAP: 10 Power Snatch 115/75 20 Pull-ups 30 Wall Balls 20/14   Extra Work: 3) Hollow Position: Accumulate 3 minutes Use as many attempts as needed to accumulate 3 minutes in a Hollow Position. Record how many attempts it takes and total time to complete. httpv://www.youtube.com/watch?v=VyrUmzIHmzw 4) Good Mornings: 3 x 15 Heavier than last time. Rest 90 seconds between sets. Focus on keeping everything…