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WOD: Work Your Weakness Strength: Movement #1 EMOTM for 10 minutes Movement #2 EMOTM for 10 minutes For this piece you must pick two strength baring movements. Strength does not mean it needs to have weight involved. A handstand push-ups would be a perfect example of a strength baring movement that  typically is not weighted. From there you need to pick a rep range between 1 and 5. After that, if it is a weighted movement you need to pick an appropriate weight for the rep range. You need to pick a rep range and weight that you can sustain for all 10 minutes. Set up both movements, and run 10 minutes of movement 1 and 10 minutes of movement 2 every-minute-on-the-minute. Work Your Weakness Met-con – 12 minute AMRAP: Movement 3 @ 10 Reps Movement 4 @ 30 Reps In this piece…

WOD: Split Jerks: 2 Split Jerks @ 80% of 1RM Every-minute-on-the-minute for 10 minutes For this you must be split jerking. For a proficient lifter they will move the most with a Split Jerk anyway, but if for whatever reason your max Shoulder-to-overhead is not a Split Jerk, you should still be using the ladder. So the 80% should be of your max Shoulder-to-overhead. These must be consecutive reps, and should be done out of a rack.Partner Rows – 4 x 500m:In this you trade on and off with your partner until EACH one of you completes FOUR 500m Rows. These should be max effort, don’t game these, even if the end result is faster.For results post weight used for Split Jerks, and total running clock time for the rowing, not just the clock time on the rowers computer.Post results/thoughts to comments We built…

WOD: Touch and Go Power Cleans: 3-3-3-3-3 For this exercise you may not let go of the bar until your third rep is finished. In addition you may not set the bar down on the floor, they need to be touch and go. All 5 sets should be heavy. Find your 3RM, and think about trying to keep all 5 sets within 80% of that weight. Big hips, a tight back position, and fast elbows are going to be key here.13 minute AMRAP:13 Kettlebell Swings 70/5313 Jump Over the Box 24/2013 Hand Release Push-ups For this workout we are looking for unbroken kettlebell swings, if you’re on the verge make the jump to the heavier kettlebell and get through what you can, otherwise we don’t want to see 3, 2, 1, go and you have to break up the first set. Jump Over the…

WOD: 5 rounds AQAP:20 Dumbbells Thrusters 35/2530/side Mountain Climbers400m Run w/Slam Ball 40/30 Dumbbell Thrusters are 1 Dumbbell in each hand. For the Mountain Climbers range of motion is going to be Knee to Tricep. Yes, the run is with the ball, all 400m, and all 5 rounds. Hold it however you like.For results post time to complete workout and any scaling used.Many walked in the door today and didn’t think too much of the workout. My description of “grunt” work probably couldn’t be more accurate. There wasn’t anything real fancy, just good old hard work. Mental toughness was the name of the game, did you keep moving, or stop to rest. I absolutely promise we won’t be running tomorrow or Thursday, so don’t shy away from coming in. Cheers. Julie working the Dumbbell Thrusters…her T-shirt couldn’t me more right, the back says,…

WOD: Pause Front Squats: 8 x 2 Perform 8 sets of 2 reps, resting no more than 60 seconds between sets at 75% of your 1RM. We are looking for you to descend to the bottom, hold the bottom position for 3 seconds, then bounce off your calves and drive back up to the top position.12 minute AMRAP:1 Hang Squat Snatch 135/953 Toes-to-bar2 Hang Squat Snatch 135/956 Toes-to-bar3 Hang Squat Snatch 135/959 Toes-to-barand so on until 12 minutes is up For results post weight used for Front Squats, and total reps for Met-con along with any scaling used.Post results/thoughts to comments Nice to see so many folks in today, hope you all had a wonderful weekend. Great job on the pause squats. These will be super helpful for you guys in developing the bottom position of your squat. Squat Snatches are tricky and it…