Category: Sport

WOD: 1) Work Your Weakness: EMOTM 15 minutes Pick on strength baring movement. Pick a rep range between 1 and 5. Pick a weight if it is a loaded movement (remember strength doesn’t mean loaded). Perform “x” reps at “x” weight Every-minute-on-the-minute for 15 minutes. This should be a movement you struggle with. Whatever you pick should be done as a set, if it is 5 reps, it should be 5 reps in a row.2) 15 minute AMRAP:1 Rope Climb 15 feet5 Burpees10 Ball Slams 40/302 Rope Climb 15 feet 10 Burpees 20 Ball Slams 40/30 3 Rope Climb 15 feet 15 Burpees 30 Ball Slams 40/30 and so on until 15 minutes is up For results post movement and weight if applicable for Work Your Weakness, and total reps for Met-con along with any scaling used. Post results/thoughts to comments You don’t know…

WOD: 1) “Lynne”- 5 rounds AMRAP:Max Reps Bodyweight Bench PressMax Reps Strict Pull-ups We will be benchmarking this workout with strict pull-ups. This isn’t a for time workout, it is a for reps workout. We are going to set a maximum 2 minute rest period between movements. So do one movement rest 2 minutes, do the other, rest 2 minutes, and so on. This workout is going to be treated as a strength session. We are looking for a bare minimum of 5 reps on each movement, so scale as needed. WOD Demo 2) 12 minute AMRAP: 3 Hang Power Cleans 225/155 12 Toes-to-bar Extra Work: 3) Pistol Squat Practice: 10-15 minutes Work on any facet of Pistol Squats, from assisted, to Overhead, etc.For results post reps for each set of “Lynne” along with weight, and total reps. For Met-con post rounds and reps…

WOD: 1) Push Jerk: 5-5-5-5-5 Warm-up appropriately and then 5 sets as heavy as possible. All 5 work sets should be within 80% of whatever your heavier set for the day is. Rest 2 minutes between sets.2) AQAP:750m Row50 Box Jumps 30/2425 Deadlifts 225/155 Extra Work: 3) Good Mornings: 3 x 15 Heavier than last time. Rest 90 seconds between sets4) Kettlebell Windmill: 3 x 10 As heavy as possible. Rest 90 seconds between sets. A nice video of the windmill For results post weight for each set of Push Jerks and time to complete Met-con along with any scaling used. If you did Extra Work post weights of each set. Post results/thoughts to comments Check it out, our man Del getting some credit for his amazing Yoke Carry – Jade

WOD: 1) Hatch Cycle – Week 10 – Day 1:Back Squat: 1×5 @ 60%, 1×5 @ 65%, 1×5 @ 70%, 1×5 @ 75% Front Squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70% Warm-up as needed, upon starting your work sets rest no more than 90 seconds between sets including the transition from Back Squat to Front Squat.2) 3 rounds AQAP:10 Chest-to-bar Pull-ups20 Dumbbell Squat Cleans 35/2530 Double-unders Extra Work: 3) Strict Handstand Push-up: 10 minutes EMOTM Perform “X” reps on the minute for 10 minutes. Movement must be strict. Scale the load, not the range of motion. Pick rep number you can sustain for the entire 10 minutes.For results post weight of each set of Squats and time to complete Met-con along with any scaling used. For Extra Work post reps of Handstand Push-ups and any scaling used.Post results/thoughts to comments What…

WOD: 1) AQAP: 2 rounds:10 Front Squats 135/9550 Double-unders Rest exactly 2 minutes2 rounds:10 Overhead Squats 135/9550 Double-unders Rest exactly 2 minutes2 rounds:10 Squat Cleans 135/9550 Double-unders Rest exactly 2 minutes2 rounds:10 Squat Snatch 135/9550 Double-unders For this Met-con keep track of your total elapsed time to complete the workout along with the time to complete each individual section. Speal tearing through 3 rounds of the 2nd piece at Regionals a couple of years ago Extra Work: 2) Rowing Intervals: 4 x 500m Rest exactly 2 minutes between intervals. Keep intervals as fast, but also as consistent as possible.For results post time to complete entire workout plus with time of each individual section along with any scaling used. If you did Extra Work post time of each 500m interval.Post results/thoughts to commentsWe want to wish everybody the best of luck that are competing in…