Category: Sport

WOD: 1) Hatch Cycle – Week 2 – Day 2:Back Squat: 1×10 @ 60%, 1×8 @ 70%, 1×8 @ 75%, 1×8 @ 80% Front Squat: 1×5 @ 60%, 1×5 @ 65%, 1×5 @ 70%, 1×5 @ 70% Warm-up accordingly, then work through the Back Squats resting only 90 seconds between sets, and ideally work right into the Front Squats with only 90 seconds of rest.2) 10 minute AMRAP:1 Squat Snatch 155/1051 Muscle-up2 Squat Snatch 155/105 2 Muscle-up 3 Squat Snatch 155/105 3 Muscle-up and so on… Snatches must be Squat Snatches. This ladder continues to build until 10 minutes is up. If you can’t do a muscle-up you can work an assisted Muscle-up, or sub out 2x the amount of reps in Pull-ups and a Pressing motion, with ideally those movements being Chest-to-bar Pull-ups and Ring Dips. Competitors: 3) Weight Pull-ups: 5-5-5-5 Rest 90…

WOD: 5 rounds AQAP:20 Box Jumps 24/2030 Abmat Sit-ups400m Run For results post time to complete workout along with any scaling used.Post results/thoughts to comments Just a heads up. It seems some folks are concerned that we haven’t been posting pictures, sorry about that, the camera is out of commission for the moment. Regardless of pictures, I’ll continue to post videos as many of you have mentioned that they are helpful. Check out the one below. Many of you don’t think about box jumps as a skill movement, but check out the video – Jade

WOD: 1) Overhead Squat: 5-5-3-3-1-1-1 We are looking for 7 heavy sets for this, don’t game your way to just one heavy single. Rest no more than 2 minutes between sets. Regardless of the weight you are working with get in the habit of either Split Jerking or Push Jerking from behind the neck, whichever you are better at. Make sure just like any squat you are achieving full depth, if you can’t get all the way down in a proper position only go as deep as you can staying in your heels.2) 15 minute AMRAP:10 Handstand Push-ups20 Alternating Pistol SquatsRest 30 secondsMax Unbroken Hang Power Cleans 155/105 Strict or Kipping Handstand Push-ups are fine. No more than one Abmat for scaling. If you can’t do HSPU’s scale to a stink bug. For competitors use the Regionals standard, you may fold a Yoga mat…

WOD: 1) Press Complex: 1-1-1-1-1 1 Complex consists of 3 Strict Press and 5 Push Press. Rest 2-3 minutes between sets. Looking for 5 sets as heavy as possible. Important, don’t Push Jerk the Push Presses, they must be Push Press.2) 8 minute AMRAP:5 Power Snatch 135/9510 Burpees Must be a Power Snatch, if you can’t Power Snatch take the weight down. Ideally try and keep yourself from Muscle Snatching, we want to see clean reps.Competitors: 3) 5 rounds not for time:5 Snatch Balance5 Heaving Snatch Balance5 Snatch Drop5 Jerk Balance5 Split Jerks This is all about technique and speed. You may not use anymore than 45lbs. Focus on Speed, Speed, Speed, and footwork.For results post weight of each set of Press Complex, Rounds plus Reps for Met-con along with any scaling, and thoughts/comments on Olympic Skill Work.Post results/thoughts to comments Jerk Balance –…

WOD: 1) Hatch Cycle – Week 2 – Day 1:Back Squat: 1×10 @ 60%, 1×8 @ 65%, 1×6 @ 70%, 1×6 @ 75%, 1×6 @ 80% Front Squat: 1×5 @ 60%, 1×5 @ 70%, 2×5 @ 75% Warm-up accordingly, then work through the Back Squats resting only 90 seconds between sets, and ideally work right into the Front Squats with only 90 seconds of rest.2) AQAP:5 Clean and Jerks 185/12310 Toes-to-bar4 Clean and Jerks 185/123 10 Toes-to-bar 3 Clean and Jerks 185/123 10 Toes-to-bar 2 Clean and Jerks 185/123 10 Toes-to-bar 1 Clean and Jerks 185/123 10 Toes-to-bar Clean and Jerk can be any type of Clean and any Shoulder-to-Overhead. For competitors make sure that Toes-to-bar make contact on the bar, and the heel passes behind the plane of the bar at the bottom of the movement otherwise it is NO REP. Competitors:…