Category: Sport

WOD: 1) “Jackie”- AQAP:1000m Row50 Thrusters 45/3330 Pull-ups Rest exactly 5 minutes 2) AQAP:800m Run50 Wall Balls 20/1430 Pull-ups Competitors: 3) Sled Drag: 400m For the Sled Drag the goal is to move at a consistent pace, but the goal is not to get it done as quick as possible. The sled should be as heavy as you can move consistently. You should be walking with the sled, Westside Style, focusing on being upright and walking Heel-to-Toe trying to activate the posterior chain as much as possible.For results post time for each individual met-con and cumulative time with rest along with any scaling used. For competitors post weight of Sled and time to complete Sled Drag. A cool video that addresses a hugely common concern among women – Jade

WOD: 1) Hatch Cycle – Week 5 – Day 2:Back Squat: 1×6 @ 65%, 1×6 @ 75%, 2×6 @ 80% Front Squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70% Warm-up appropriately then work through your sets with no more than 90 seconds rest between sets. This is inclusive of the transition from Back Squat to Front Squat, don’t rest more than 90 seconds.2) 12 minutes Every-minute-on-the-minute:1 Power Clean @ 85% of 1RM Power Clean100m Sprint For this it is absolutely inherent that you actually sprint and don’t just jog or run, otherwise you will deter the purpose of the workout. This Power Clean should feel heavy, if for some reason 85% feels light, scale up as needed.Competitors: 3) 5 minute AMRAP:1 Turkish Get-up Left 53/351 Turkish Get-up Right 53/35 For results post weight of each set of squats, and fast and…

WOD: 1) 10 minutes EMOTM: Work Your Weakness Strength Pick some sort of strength baring movement that you aren’t good at. Important to remember strength doesn’t mean it needs to be weighted. Pick a rep between 1 and 5. If weighted pick an appropriate weight. Perform the given reps of the movement at the weight (if there is one) Every-minute-on-the-minute for 10 minutes. You should be working with something that takes no longer than 15 seconds to complete the set. It is important you work with something you can do for the entire 10 minutes, you shouldn’t be varying reps or weight.2) 15 minute AMRAP:15 Deadlifts 135/9515 Abmat Sit-ups15/side Mountain Climbers Some Deadlift ques and instruction For results post what you did for Work Your Weakness, ands Rounds plus Reps for the Met-con. Post results/thoughts to comments – Jade

WOD: 1) Power Snatch: 7 sets of 1.1 For these sets each rep should be dropped. You have 7 sets of 2 reps, you should take up to 10 seconds between each rep, and up to 2 minutes between each set. All 7 sets should be heavy, think about keeping all sets within 80% of your heaviest set.2) AQAP:20 Dumbbell Hang Power Snatch Left 35/2520 Dumbbell Hang Power Snatch Right 35/2510 Ball Slams 40/30100m Run 15 Dumbbell Hang Power Snatch Left 35/25 15 Dumbbell Hang Power Snatch Right 35/25 15 Ball Slams 40/30 200m Run 10 Dumbbell Hang Power Snatch Left 35/25 10 Dumbbell Hang Power Snatch Right 35/25 20 Ball Slams 40/30 400m Run Competitors: 3) Strict Handstand Push-ups: 5×5 If you can’t do strict Handstand Push-ups no scaling the range of motion, scaling the difficulty/weight of the movement by adding assistance. If 5…

WOD: 1) Hang Power Clean: 7 sets of 1.1.1 For these sets, each rep should be dropped. We are not looking for you to hold onto the bar. Deadlift the bar up to the Hang, perform 1 Hang Power Clean and then drop it to the floor to repeat for 2 more reps. There should be no more than a 10 second rest between each rep. Rest no more than 2 minutes between sets. Focus on staying in your heels as long as possible, getting behind the bar, and ripping the elbows around fast. Old WOD Demo. Here the reps are strung together this is not what you will be doing, you will be dropping the bar each rep. 2) 21-15-9-15-12-9-12-9-6-9-6-3 – AQAP: Kettlebell Swings 53/35 Double-unders Yes this is 4 iterations of our common rep schemes. Work through them all together as fast…