9.2

Squat Strength

Back Squat         90 sec rest

1 x 5 @ 60%, 1 x 3 @ 70%, 1 x 3 @ 80%, 1 x 2 @ 90%, 1 x 1 @ 95%

Front Squat        90 sec rest

1 x 5 @ 65%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 85%

Press Strength

Bench       90 sec rest

3 x 6 @ 65 %

Incline Bench        90 sec rest

7 x 3 @ 84%

Skill (HSPU)
1. 3 x 6-7 Strict HSPU                                
2. 3 x 5 Hammer-Plus ring push up complex     .

3. 3 x 20 seconds max shoulder touches

            1 Hammer-Plus ring push up complex should be: 1 Ring Push up, hold tight in the bottom 

            position, right arm presses right till fully extended and then returns to the middle, left arm 

            does the same and then returns to the middle, right arm presses to above head while left arm 

            stays tight followed by left arm. If this does not make sense, ask Drew, Bryan, or Ginny. 

WOD
Class WOD

Oly Engine WOD

Alternating Tabata Minutes for 10 Minutes

Even: Airodyne for Calories

Odd: 2 Power Snatch followed by 2 OHS @ 145/105

        So...Even min are 20 seconds of Airodyne, 10 seconds rest, 

              20 seconds Airodyne, 10 seconds rest

       Odd mins are 2 Pwr SN + 2 OHS every 30 seconds

       

9.1

Oly strength
1A. Mid-thigh Hang Snatch 3 x 5 @ 70%       Rest 90 sec.
1B. Heavy Snatch Pulls 3 x 3 @ 105%           Rest 90 sec.
2. Overhead Squat. 3 x 5 @ 70%                   Rest 90 sec.
3. EMOM for 5 minutes:  6 "Touch and Go" Power Snatches at heaviest weight sustainable.

Sleds
1. Sled Pulls, Front, slow and HEAVY. 4 x 25 meters

2. Sled Pulls, Back slow and HEAVY 4 x 25 meters
3.Sled Pulls, SLHS Walk 4 x 25 meters

Skill
Muscle-uppers
Every 30 seconds for 5 minutes:
2 or 3 muscle ups (preferably unbroken)

Non Muscle-uppers
5-10 minutes of progressions from Carl Paoli video that was posted last week,
then:
Every 30 seconds for 5 minutes:
2 jumping muscle ups
              Raise your jumping MU ring height slightly higher than they were last week.
              Measure that height so that you can gradually raise them higher and higher.

WOD
Class WOD

Engine/Goat WOD
Every 3 minutes x 3
     500 meter row
          With a running clock, row a 500 at time 0, 3:00, and 6:00.
          So 3 x 500 meter row.
          If you are running out of time today, choose between this WOD and #3 of the Oly Strength.
          If rowing and/or Metcons is/are a goat for you,
          then definately choose this over the EMOM snatches.
          Row these no more than 8 seconds slower than your PR 500 row time.
          Do this AFTER you finish everything else

Post results to comments:

       

Non Muscle Uppers

Non Mucle Uppers- This is a great video

This is a great way to conceptualize your movement as you progress through the muscle up. He teaches it very well. Watch it. Watch again. Then watch it a lot. Feeling the hip pop and then preparing your torso/shoulders for the transition to the top of the rings are, in my opinion, the hardest things to master when learning the muscle up. He explains it so well. Jumping muscle ups are programmed to force you to feel that transition. His instruction should help you conceptualize that transition. Take 5 or 10 minutes this weekend to practice/feel each of the movements/stages he describes. Ignore what he says about grip...for now.

If you have trouble viewing this:
On Youtube, search "Muscle Up Progression with Carl Paoli"

8.5

So here is the deal,
This exists because some of you have asked me to do some programming, and this seems to be the easiest route for me. It will not hurt my feelings if you do more, do less, or do none at all. I am trying to be comprehensive and periodized in order to write a program that will best prepare an EFA. That being said, IF YOU ASKED ME TO PROGRAM FOR YOU, THEN YOU BETTER EFFING POST.
I need to know how much you guys are able to get done. I need to be able to see what areas you need more/less work. This programming is supposed to take less than 1:15. If it doesn't, I need to know that.
I will post more info on other things I will need to know later. I will also post the team goals/standards and other promised things. Until then, help me help you.
The best way to help me right now is to post to comments after each BHT day. I know it sucks to post, I do it 5 days a week.

Oly Strength
1. Snatch Pull 3 x 3 @ 90%
2. Snatch
           Work to a Heavy Single then, 2 x 3 @ 70% of Heavy Single weight
3. Clean & Jerk
            Work to a Heavy Single then, 2 x 3 @ 70% of Heavy Single weight

Hills
1A. 4 Hill Rectangles (40-50 meters uphill, 10-15 meters across) 45 seconds rest
1B. Back Lunge/Squat Jump 4 x 8                                              60 seconds rest
               rest 5 minutes
2A. 4 x 40 uphill sprints with sandbag (20/40)                             60 seconds rest

2B. 4 x 6 Broad Jumps

WOD
Class WOD

Substitute
If it is too frozen or cold to do hills, do this WOD instead of the Hill Runs.
Do not sub this for the Class WOD

10 minutes OTM
Even Min: 5 Thrusters at 165/110# (Take from the ground)
Odd Min: 9 GHD
rest 1 min
   then
3 RFT  
10 Sandbag cleans

10 OH walking lunge steps with Sandbag

10 burpees

10 OH walking lunge steps with Sandbag

Post Loads, Times, and Completed Work to Comments

8.4

Oly strength (10 minutes)

 10 minutes of Alternating Half Minute Tabata 

1. 1 Power Snatch at 75% Max Snatch (or 175#/115# whichever is heavier and/or feasible)
2. Battling rope

         I realize this may be confusing. I will describe the first minute. 

        Every minute after will be exactly the same.

        When the clock starts, you have 20 seconds to complete one Power Snatch. 

        Rest 10 seconds

        At 30 seconds, start Battling ropes. Battle the rope for 20 seconds. 

        Rest 10 seconds
        Repeat x 4

        Focus on your Snatch form. Keep the bar close. Don't pull with your arms (don't bend early).

        Your arms/shoulders will fatigue, FOCUS ON FORM.

Strength  (40 minutes)

Bench Press           2 min rest

2 x 5 @ 65%, 1 x 3 @ 75%, 7 x 2 @ 90%

Back Squat            90 sec rest
2 x 5 @ 65%, 3 x 5 @ 70%

Front Squat            90 sec rest
4 x 5 @ 60%

WOD
Class WOD

Extras (10 minutes)
Drew
1A. 3 x ME Kipping Deficit HSPU 60 sec rest
1B. 3 x 5 Hammer ring push up complex 90 sec rest

Muscle up practice
1A. Jumping Muscle ups 3 x 4
1B. Dips with 2 second pause in bottom 3 x 5
1C. Strict Chest (Xiphoid Process) to Ring Pull ups 3 x 3

8.3

Oly Strength (20 Minutes)
1. Clean Pull  3 x 3 @ 90%                  60 sec rest

2A. 1 Hang clean + 1 Full Clean 

      1 @ 70%, 1 @ 75%, 3 x 1 @ 80%   60 sec rest
2B. Clean & Jerk 

      1 @ 70%, 1 @ 75%, 3 x 1 @ 80%   90 sec rest

Grunt Work (20 Minutes)
1A. Sled Pulls, Front, slow and HEAVY. 4 x 50 meters
1B. Prowler Push, High Handles, HEAVY 4 x 50 meters
2A. Sled Pull - SLHS Walk 3 x 1
2B. Back Lunge/Pistol      3 x 10

Watch DEMO VIDEO from 1.3 to see how you should perform the sled pulls.

They are different than what you might think.
SLHS Walk: Straight Leg Hamstring Walks. If still unsure how to do these, ask Drew or Ginny. 

Or read description HERE

Back Lunge/Pistol description in HERE
For both sled pulls and prowler pushes, choose a weight that is heavy and challenging.

Do these without stopping.


Stairs (15 Minutes)
1A. 3 flights up, fast feet down 4 x 1 Foot on each step. 10 sec rest
1B. 3 flights up, fast feet down 4 x 1 Every other step. 20 sec rest
1C. Squat jumps 4 x 8                                  60-90 sec rest

WOD:
Class WOD

Substitute

If it is too frozen or cold to do sled pulls and prowler pushes. 

Do this WOD instead of the Grunt Work.

Do not sub this for the Class Wod

10 minutes OTM

Even Min: 5 OHS at 165/110# (Take from a rack)

Odd Min: 9 GH raises

rest 1 min 

then

For Time 

200 double unders

Drew

One minute after Grunt Work/Substitute

30 HSPU for time

8.2

Strength/Oly (30 minutes)
Incline Bench
6 x 2 @ 95%. Rest as needed
Lower the weight at normal speed, explosive reps off chest. 

Overhead

1. 10 min to find 1 RM STRICT shoulder press with Dumbbells

2. Push Press - 5 x 4 @ 75%                      90 sec rest
3. Jerk behind the neck - 3 x 5 @ 70%       90 sec rest

Speed (30 minutes)
Starts
5 meters x 7. Rest 10 - 20 sec.
10 meters x 5. Rest 20 sec.
20 meters x 3. Rest 25 sec.
40 meters x 2. Rest 30 sec.
Start in a 3 point, 4 point, or sprinter's start. Stay low and power your starts.
5 min rest

Ladders
3 @ 3/4 speed each with two minutes rest in between.
Entire ladder is: 10 meter shuttle, 20 meter shuttle, 40 meter shuttle, 80 meter shuttle.
5 min rest

Intervals
7 rounds:
100 m sprint
Use slow walk to the start line for rest

WOD
Class WOD

Goat/Weakness (15 minutes)
Drew
5 mins rest (after Incline)
1. 3 x 5 Strict HSPU to paralettes                  60 sec rest
2. 3 x 8 Weighted Ring dips at muscle up ring height Strict MU weighted to start each set.

Non-Muscle-Uppers
As a warm up:

3 Rounds
7 C2B Pull-ups
5 Jumping MU
3 Bar dips with 2 second hold in the bottom of dip

Brad
Accumulate 1 min of Weighted L-Sit at MU height. Strict Weighted MU to start each set.

8.1

Oly Strength (35 Minutes)

10 mins to find 1 Rep Max OHS for the day 

     then:

1. Mid-Hang Snatch - 65% x 3 x 4                                                     60 sec rest
2. Snatch Pull - 90% (of snatch) x 3 x 3                                           60 sec rest
3. Snatch + 2 OHS - 2 x 1 @ 70%, 2 x 1 @ 75%, 3 x 1 @ 80%          90 sec rest

                                                      Most of you do no know your OHS Max

                                                      Use this as an opportunity to get a good estimate.

                                                       You will need to know it in the near future.

Strength (30 Minutes)
Back Squat     90 sec rest
1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%
Front Squat    90 sec rest
1 x 5 @ 60%, 3 x 5 @ 65%

Midline

1A. Turkish Get Up (with empty barbell)  3 x 3 (each side)     60 sec rest

1B. GHD sit up     3 x 10                                                        60 sec rest

WOD
Class WOD.

          Non muscle-uppers, instead of MU do:

          2 jumping muscle ups. 

         On the second jumping muscle up, do two ring dips.

Dolf (19 minutes)

If you did not do the Oly stuff from 7.5, find your OHS max and then do this instead of:

1. Row 500 meter at 4/5 speed (add 10-15 seconds to PR 500m Row)
        rest 3 minutes
2. EMOM for 6 min: 5 Power Clean and Jerks @ 105#
        rest 3 min
2. EMOM for 6 min: 5 Power Snatch @ 95#

                                              Touch and go ALL reps.

7.5

Oly Strength (25 minutes)
1. Row 500 meter at 4/5 speed (add 10-15 seconds to PR 500m Row)

     rest 3 minutes
2. EMOM for 6 min: 5 Power Clean and Jerks @ 155/105#

     rest 5 min
2. EMOM for 6 min: 5 Power Snatch @ 135/95#

Hills
1A. 4 Hill Rectangles (40-50 meters uphill, 10-15 meters across)      no rest
1B.  Burpee/Vertical jump 4 x 10             60 seconds rest
    rest 5 minutes
2A. 4 x 40m uphill sprints  no rest

2B. 4 x 15 air squats (fast as possible) rest 2 minutes

WOD
Class WOD

Cash out

To be done within 10 minutes of completing the WOD

EMOM for 10 minutes

6 pull ups 

       DO NOT RIP and do not tear your hands up!!! 

       This is for your training, not for a competition. Don't be a   

        meathead. If you fail to complete 6 reps at any time, you are done.

        If you feel good, try to make it to 15 minutes. Be smart.

This might have been the roughest week of BHT yet. Utilize your rest days. 

We came up with some ideas at the competitor meeting that I will outline on here later. Dolf had some good suggestions in the comments on an earlier post. Everyone, come up with some personal goals for yourself and for the team. We posted some suggested goals and some "musts" on the board in the north room. I will also post them on here later. For now, check them out to see how you stack up. This list will give everyone a good idea of the areas where they need work on. Stay classy BHT, Booya. 

Post Times and rounds completed to comments:

7.4

Oly strength(20 minutes)

    20 minutes to find Max Jerk (with good form)

                 Take it from the rack. Drop under the weight. 

                  Don't press it out. Have someone watch you, critique you,

                  and possibly film you.

Strength (Back/Front Squat) (30 Minutes)
1. Back Squat 90 sec rest                       2. Front Squat 90 sec rest
1 x 4 @ 70%                                                    1 x 5 @ 60%
1 x 4 @ 75%                                                    1 x 5 @ 65%

1 x 4 @ 80%                                                    1 x 5 @ 70%

1 x 4 @ 85%                                                    1 x 5 @ 70%

WOD
Class WOD

     For you non-muscle-uppers out there:

                  Don't be discouraged by the class WOD. 

                  You can use the modification prescribed on the site,    

                   or you can sub like this (if your trainer says OK):

WOD:

For Time...
30 Overhead Squats
     7 Jumping Muscle ups

     14 C2B PU

     14 Dips
20 Overhead Squats
     5 Jumping Muscle Ups 

     10 C2B PU 

     10 Dips

10 Overhead Squats
     3 Jumping Muscle ups

     6 C2B PU

     6 Dips

Extras
Drew
1a. 3 x ME Kipping Deficit HSPU                                       60 sec rest
1b. 3 x 3 Max Distance handstand walks                             90 sec rest.
2. 10 x 3 @ 86%  Strict Shoulder Press (with Dumbbells)    90 sec rest

                   If your shoulders are smoked, 

                   skip the strict press and do 

                  Max Snatch instead of Max Jerk

Post Loads and Times to comments:

7.3

Oly Strength (20 Minutes)

20 minutes to find max snatch

Grunt Work (20 Minutes)
1A. Sled Pulls, Front, slow and HEAVY.    4 x 50 meters
1B. Prowler Push, High Handles, HEAVY  4 x 50 meters
2A. Sled Pull - SLHS Walk   3 x 1
2B. Broad Jump                   3 x 5

Watch DEMO VIDEO from 1.3 to see how you should perform the sled pulls, they are different than you might think.
SLHS Walk: Straight Leg Hamstring Walks. If still unsure how to do these, ask Ginny. Or read description HERE
For both sled pulls and prowler pushes, choose a weight that is heavy and
challenging. Do these without stopping.


Stairs (15 Minutes)
1A. 3 flights up, fast feet down 4 x 1 Foot on each step. 10 sec rest
1B. 3 flights up, fast feet down 4 x 1 Every other step. 20 sec rest
1C. Back Lunge/Squat jumps  4 x 8 60-90 sec rest

Back Lunge/Squat Jumps: Step back into a lunge, then stand up into an air squat stance, air squat, then jump up out of the squat. Be explosive. Fight for height.

WOD:
Class WOD

7.2

Strength (Incline Bench) (30 minutes)
Incline Bench

10 x 2 @ 90%. 90 sec rest.

Lower the weight at normal speed, explosive reps off chest. Stick with 90 seconds of rest. 

Kam 

Do today's incline using dumbbells.

Speed (30 minutes)
Starts
5 meters x 7.      Rest 10 - 20 sec.
10 meters x 5.    Rest 20 sec.
20 meters x 3.    Rest 25 sec.
40 meters x 2.    Rest 30 sec.

Start in a 3 point, 4 point, or sprinter's start. Stay low and power your starts.
5 min rest

Shuttles
4 sets of the following with 1 min rest in between:
For Time:
10 x 2
15 x 2
20 x 2
Set up cones at 0, 10, 15 and 20 yards. Run from start to 10 and back, then 15 and back then to 20 and back. Time stops when you cross the start line. 

Rest 5 min.

Interval
5 rounds:

200 m sprint

Rest 1:1

WOD
Class WOD

Goat/Weakness (15 minutes)
Drew
5 mins rest (after Incline)
1. 3 x 6 Strict HSPU                  60 sec rest
2. 3 x max Ring dips at muscle up ring height. 90 sec rest

Bart/Kelsey/AJ
1A. Jumping Muscle ups 3 x 4
1B. Bar dips with 2 second pause in bottom   3 x 6

Brad

Accumulate 2 mins of L-Sits

     Tuesday night is the night. Tell your friends. I will try to get the word out if I cannot be there. Don't know if I will be able to sleep tonight... too excited.

     I think I got the bugs out of the comments situation. I try to see what most everyone was and wasn't able to do each post (by asking each of you individually). I am not saying that you have to post what you did, but I think it would be a great way for you guys to keep up with each other. It is also a great way for me to see what you are able to complete each day. I am still trying to tweak the programming to make it more user friendly, and seeing what you guys are able to complete will help guide the programming.

7.1

Oly Strength (20 Minutes)

20 minutes to find max clean

Strength (Back/Front Squat) (30 Minutes)

Back Squat
1 x 5 @ 70%, 1 x 5 @ 80%, 1 x 2 @ 85%, 1 x 3 @ 90%, 1 x 1 @ 100%

Front Squat
1 x 5 @ 65%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 85%

WOD

Class WOD. Focus on calm consistency, not necessarily on setting a PR.

WOD 2
Do this only if you are feeling up to it.
WARNING, this WOD invites DOMS (Delayed Onset Muscle Soreness)

EMOTM for as long as possible:
3 Hang Power Cleans + 3 Front Squats + 3 Jerks
Ninjas: 165/115#
Beasts: 185/135#

Choose a weight that you can complete at least 9 rounds with, shoot for 13+ rounds. This WOD will tear you up if you scale to the right weight. It will destroy you if you choose the wrong weight. If you do not complete at least 9 rounds, use one minute to scale down and then complete at least 9 rounds with the scaled weight. "Do It" with caution.

So Tuesday night there is a Q&A session for the gym. It starts at 7:30. Most of you will be there anyway. There is a possibility that I may be working late. If I am not working late, lets ALL try to meet right after. It will be about 15-25 minutes, so don't stress out. Try to be there if you can. We have some fun things to talk about. Until then; read this article. 

http://library.crossfit.com/free/pdf/CFJ_Racehose_Bergeron.pdf

6.5

Oly Strength
1. Snatch
     1 x 3 @ 75%, 1 x 3 @ 80 %, 1 x 2 @ 85%, 2 x 2 @ 80%             Rest 90 sec
2. Clean and Jerk
     1 x 3 @ 75%, 1 x 3 @ 80%, 1 x 2 @ 85%, 2 x 2 @ 80%              Rest 90 sec



Hill Day
1A. 4 Hill Rectangles (40-50 meters uphill, 10-15 meters across)    45 seconds rest
1B. Back Lunge/Squat Jump 4 x 8                                                   60 seconds rest
           rest 5 minutes
2. 4 x 40 uphill sprints with sandbag (20/40)                                    90 seconds rest


WOD
Class WOD

or

3 rounds for time of:
50′ Prowler Push 250/175# (high handle)
50 Double-Unders
50′ Prowler Push 250/175# (low handles)
5 Hang Power Cleans 225/155#



Jo/Bart/Kelsey:
As a warm up:
3 Rounds
7 C2B Pull-ups
5 Jumping MU
3 Bar dips with 2 second hold in the bottom of dip       

6.4

Oly strength(30 minutes)
1. Jerk 3 x 2 @ 70%, 1 x 3 @ 75%, 2 x 2 @ 80%                        60-90 sec rest
2. Push Press 1 x 4 @ 80%, 3 x 3 @ 85%                                     60-90 sec rest
3. Snatch high pull 5 x 2 @ 75%, 5 x 2 @ 80%                             60-90 sec rest

Strength (Back/Front Squat) (30 Minutes)
Back Squat 90 sec rest
1 x 4 @ 75%
1 x 4 @ 80%
1 x 4 @ 80%
1 x 4 @ 80%

Front Squat 90 sec rest
1 x 5 @ 60%
1 x 4 @ 65%
1 x 3 @ 70%
1 x 3 @ 70%


WOD
Class WOD

Extras
Drew
1. 3 x 5 Strict Deficit HSPU  60 sec rest
2. 3 x 5 Hammer ring push up complex 90 sec rest.
3. 10 x 3 @ 83% Bench Press 90 sec rest

Jo
1A. Jumping Muscle ups 3 x 4
1B. Dips with 2 second pause in bottom   3 x 5

1C. Strict Chest to Ring Pull ups 3 x 3

6.3

Oly Strength (Snatch)(30 Minutes)
1. Block Snatch at Knee, 3 x 2 @ 70%, 1 x 3 @75%, 2 x 2 @ 80%
2. Deficit Snatch Pull from 2 Inch Riser 3 x 4 @ 95%
3. 1 Heaving Snatch Balance + 2 Overhead Squats, 2 x 1+2 @ 70%(OHS), 2 x 1+2 @ 75%

Grunt Work (15 Minutes)
1A. Sled Pulls, slow and HEAVY. 2 Front/2 Back                  4 x 50 meters
1B. Prowler Push. HEAVY 2 High Handles/2 Low Handles    4 x 50 meters

2A. Sled Pull - Straight Leg Hamstring Walk       3 x 1
2B. Back lunge pistols                                        3 x 10

Straight Leg Hamstring Walks. If still unsure how to
do these, ask Ginny.
For both sled pulls and prowler pushes, choose a weight that is heavy and
challenging. Do these without stopping.

If you don't know how to do a Back Lunge Pistol, go back to previous posts and read about how to do a back lunge pistol.

Stairs (15 Minutes)
1A. 3 flights up, fast feet down 5 x 1 Foot on each step.  10 sec rest
1B. 3 flights up, fast feet down 5 x 1 Every other step.     20 sec rest
1C. Squat Hops 5 x 8                                                   60-90 sec rest

WOD:
Class WOD

Jo:
As a warm up:
3 Rounds
7 C2B Pull-ups
5 Jumping MU
3 Ring dips with 3 second hold in the bottom of dip

Dolf

Instead of 1 and 3 on the Oly strength, do this:
For 10 minutes, alternate
Every Odd minute: 4 Touch and go snatch @ 95#
Every Even minute: 4 OHS @ 95#
rest 1 minute

then
Airodyne one minute on one minute off x 3
then

rest 1 minute
Do the snatch pulls from Oly Strength #2

Ginny

Fast unbroken Bar Muscle up practice for 5 minutes then:

For 10 minutes, alternate
Every Odd minute: 3 Bar Muscle Ups
Every Even minute: 1 Rope Climb

6.2

Strength (Incline Bench) (30 minutes)
Incline Bench
10 x 3 @ 80%. 90 sec rest.
        Lower the weight at normal speed, explosive reps off chest.

Speed (30 minutes)
Starts
5 meters x 7. Rest 10 - 20 sec.
10 meters x 5. Rest 20 sec.
20 meters x 3. Rest 25 sec.
40 meters x 2. Rest 30 sec.
5 min rest

Shuttles
4 sets of the following with 1 min rest in between:
For Time:
10 x 2
15 x 2
20 x 2
Set up cones at 0, 10, 15 and 20 yards. Run from start to 10 and back, then 15 and back then to 20 and back. Time stops when you cross the start line. Rest 5 min.

In and Out
1600m of sprint 200m, jog 200m.

Goat/Weakness (15 minutes)
Drew
5 mins rest (after Incline)
1. 3 x ME kipping HSPU on parallettes 60 sec rest
2. 3 x max time hand stand holds on parallettes. 90 sec rest

Jo
1A. Jumping Muscle ups 3 x 5
1B. C2B Pull ups 3 x 7

1C. Bar Dips 3 x 5

6.1

Oly Strength (30 Minutes)
1A. Hang Clean just above knee 3 x 2 @ 70%, 1 x 3 @ 75%, 2 x 2 @ 80%   90 sec rest
1B. Stiff Leg Deadlift 1 x 5 @ 65% (of Back Squat), 5 x 2 @ 70%                90 sec rest

2. Clean Pull on 2" riser 3 x 4 @95%                                                         90 sec rest


Strength (Back/Front Squat) (30 Minutes)
Back Squat
1 x 6 @ 70%
1 x 6 @ 80%
1 x 3 @ 90%
1 x 2 @ 95%

Front Squat
1 x 5 @ 65%
1 x 4 @ 75%
1 x 4 @ 80%
1 x 4 @ 80%

WOD
6 Minute AMRAP
3 Snatch 145/95
6 OH Squat 145/95
9 Bar Facing Burpees

then

4 Minute AMRAP

 Airodyne for max calories

Dolf

Instead of 1A and 1B on the Oly strength, do this:

For 10 minutes, alternate

Every Odd minute: 4 Hang cleans @ 145#

Every Even minute: 4 Front Squats @ 145#

           then

Row 900 meters like this:

sprint 100, coast 200, sprint 100, coast 200, sprint 100, coast 200

          then

Do the clean pulls from Oly Strength #2

Jo:
As a warm up:
3 Rounds
7 C2B Pull-ups
5 Jumping MU (KRose do 1 MU here)
3 Ring dips with 3 second hold in the bottom of dip

5.5

Oly Strength
1. Snatch 3 x 3 @ 75%, 2 x 2 @ 80 %                                          Rest 90 sec
2. Clean and Jerk 3 x 3 @ 75%, 2 x 2 @ 80%                               Rest 90 sec
         

                      If you feel good with your lifts:

                            choose one/both of them and spend 15-20 minutes

                             going for a 1 Rep Max, rest as needed.

Hill Day

1A. 4 Hill Rectangles (40-50 meters uphill, 10-15 meters across)             45 seconds rest
1B. Back Lunge/ Pistol/Squat Jump    4 x 8                                             60 seconds rest
                            rest 5 minutes
2. 4 x 40 full speed uphill sprints (race someone)                                      90 seconds rest
             
                                             A Hill Rectangle is 3/4 speed sprint uphill 40 meters,
                                             jog across hill 10 meters, jog/scoot downhill 40 meters,
                                             sprint back to the start, rest 45 seconds

                                           Yes...you read it right: Back Lunge/Pistol/Squat Jump.

                                                           A Back Lunge/Pistol/Squat Jump is:
                                          Step back with right leg into a lunge, right knee touches
                                          the ground, then step up to both feet and do a pistol
                                          with/on your left leg. come up to both feet, do an air squat,

                                          then jump so that both feet leave the ground at the same time.

                                          Start the next rep by stepping back into a lunge with your

                                           left leg. You will get the hang of it.

WOD

Class Wod

       and/or...

3 Rounds for time
50 yard sled pull forward with 90/50#
50 yard sled pull backward with 90/50#
10 Snatches at 135/95# 

                                    Use men's bar only. The plates and clips for the snatch 

                                    are the same plates and clips to be used on the sled drags.

                                    Start with weight on the sled, drag it, unload it, load bar, snatch,
                                     unload the bar, load the sled, pull sled, etc.

                                                     Do It!

                                                                                                                        

        

      "The Open" starts 3 months from today...Sooooo.... I think it is time to start thinking about Open/Regional/Games goals and plans. I have been whittling away at what I feel will be an appropriate "List of Minimums". It is an adaptation of what Hackenbruck did at his gym before his team won the games. This will be a list of lifts, skills, WODs, times and loads that will be goals for individuals and for the members of the team. A litmus test of sorts. I think that we should all get together soon and come up with some goals and  plans as the next 3-5 months unfold.

      At regionals, the men who went to the games from our region averaged a finishing place of 6.5 or better on each event last year. The women averaged a finishing place of 4.6. The teams averaged a finishing place of 3.6. The teams from our region that went to the games, finished top 6 on every regional event. Last year, we had the ability to finish top 6 on at least 4 of the events, but only  finished top 6 on 1 event. 

        We have the ability/talent to send multiple individuals and a team to the games. I am of the opinion that these next few months are crucial in order to do that. I think a competitor meeting is in order. We can tweak the "List of Minimums" and come up with a plan. Competitor WODS once/twice a week? "Competitor class"? Team goals? Competition plans? Open Plans? Open goals? Programming thoughts? Let me know what you guys think about a meeting. Post comments/suggestions. 

5.4

Oly strength(30 minutes)
1. Jerk 3 x 2 @ 70%, 3 x 2 @ 75%                        60-90 sec rest
2. Push Press 3 x 3 @ 80%, 2 x 3 @ 85%              60-90 sec rest
3. Snatch high pull  5 x 4 @ 75%                             60-90 sec rest

Strength (Back/Front Squat) (30 Minutes)
Back Squat 90 sec rest
1 x 6 @ 65%
1 x 6 @ 75%
1 x 6 @ 80%
1 x 6 @ 80%

Front Squat 90 sec rest
1 x 5 @ 70%
1 x 4 @ 80%
1 x 3 @ 85%
1 x 3 @ 90%

WOD
Class WOD

Extras
Drew
1. 3 x ME Kipping HSPU on parallettes 60 sec rest
2. 3 x 2 Max distance HS Walk.               90 sec rest
3. 10 x 2 @ 83% Shoulder  Press             90 sec rest

Brad
1A. Accumulate seconds L-Sit on parallette 2 x 30 seconds
1B. Accumulate seconds L-Sit on rings        2 x 30 seconds
3. 5 minutes of Front Lever work: from tuck, straighten leg to max position and

Jo/KRose
1A. Jumping Muscle ups 3 x 4 (KRose do Muscle up 3 x 1 or 2)
1B. Dips with 2 second pause   3 x 6

Kam

1A. One Arm KB Snatch Lunge             3 x 8 per arm

1B. Turkish Get Up with HEAVY KB    3 x 1 per arm

5.3

Oly Strength (Snatch)(30 Minutes)
1A.  Block Snatch at Knee, 3 x 2 @ 70%, 3 x 3 @75%
1B.  Deficit Snatch Pull from 2 Inch Riser, 3 x 2 @ 90%, 3 x 2 @ 95%
2.     1 Heaving Snatch Balance + 2 Overhead Squats, 2 x 1+2 @ 65%(OHS), 2 x 1+2 @ 75%

Grunt Work (15 Minutes)
1A. Sled Pulls, slow and HEAVY. 2 Front/2 Back  4 x 50 meters
1B. Prowler Push.   HEAVY                                   4 x 50 meters

2A. Sled Pull - Straight Leg Hamstring Walk       2 x 1
2B. Lunges with 2 Kettle Bells overhead (HAP)  2 x 25 meter

            Straight Leg Hamstring Walks. If still unsure how to  
             do these, ask Ginny.

                 For both sled pulls and prowler pushes, choose a weight that is heavy and 
                 challenging. Do these without stopping.

Stairs (15 Minutes)
1A.  3 flights up, fast feet down 1 x 5 Foot on each step.     10 sec rest
1B.  3 flights up, fast feet down 1 x 5 Every other step.        20 sec rest
1C.  Broad jumps 2 x 5                                                        60-90 sec rest

           

WOD:
Class WOD

Jo/KRose:
As a warm up:
3 Rounds
7 C2B Pull-ups
5 Jumping MU (KRose do 1 MU here)
3 Ring dips with 3 second hold in the bottom of dip

KRose skip stairs if needed for time. Jo, skip grunt work if needed for time.

5.2

Strength (Incline Bench) (30 minutes)

Incline Bench
10 x 3 @ 87%.                     90 sec rest.

Lower the weight at normal speed, explosive reps off chest.


Speed (30 minutes)

Starts
5 meters x 7.        Rest 10 - 20 sec.
10 meters x 5.      Rest 20 sec.
20 meters x 3.      Rest 25 sec.
40 meters x 2.      Rest 30 sec.
    5 min rest

Ladders
2 @ 3/4 speed each with two minutes rest in between.
        Entire ladder is: 10 meter shuttle, 20 meter shuttle, 40 meter shuttle, 80 meter shuttle, 100 meter shuttle.
    5 min rest

Sprints
100m x 5.     2 min rest.
             Run these as close to 100% while still leaving gas in the tank for all five sprints.

Lunge
Backward lunge 100 meters with sandbag

Goat/Weakness (15 minutes)

Brad
5 mins rest (after Incline)
Not for Time

Accumulate as many seconds as possible of L sit holds by doing:

         10 Muscle-up into L sit hold

                    Do a muscle up, then go into an L-sit and start counting

           then

         5 minutes of Front Lever work from the Tuck position

Drew
5 mins rest (after Incline)
1A. 3 x 5 Strict Deficit HSPU. 60 sec rest.
1B. 3 x 5 Hammer ring push up complex 90 sec rest

Jo

1A. Jumping Muscle ups 3 x 5

1B. C2B Pull ups   3 x 10

5.1

Oly Strength (30 Minutes)

1A. Hang Clean from just above knee 3 x 2 @ 70%, 3 x 3 @ 75%
1B. Clean Pull on 2" riser 3 x 2 @ 90%, 3 x 3 @95%
2. Stiff Leg Deadlift 5 x 3 @ 65% of Back Squat


Strength (Back/Front Squat) (30 Minutes)

Back Squat
1 x 8 @ 65%
1 x 6 @ 75%
1 x 4 @ 85%
1 x 4 @ 90%

Front Squat
1 x 5 @ 70%
1 x 4 @ 80%
1 x 3 @ 85%
1 x 3 @ 90%

WOD
Class WOD

               Four weeks down of first cycle, four weeks to go... That means we are halfway done with the "Explosive Cycle".

               I know that for a lot of you it is tough to do the Hill and Stair days (hills and stairs are hard to find). Don't be discouraged by that. If you can't do the hills or stairs, substitute a "Grunt work" or "Sprint Day" from a previous week. If you have been light on WODs through these first two cycles (yes there was a Power Strength Cycle that preceded these BHT posts) and (yes Bryan this means you), now is the time to begin to ramp up your weekly WOD volume. "Open the trunk...Do It...Do It"

              I have begun final structuring of the next cycle that will ramp up into the Open...so excited. We are going to have at least 8 E.F.A.'s qualify for "The Reeg" (Regionals) this year...so excited. So get your mind right and Crush It.

             And Drew... you better be 3 lbs lighter than you were last month.

...now for Brad's viewing pleasure..."Do It"

             

4.5

Oly Strength
1A. Power Snatch 3 x 4 @ 65%.                                   Rest 60 sec
1B. Power Clean and Jerk 3 x 4 @ 65% (of PC)          Rest 90 sec
       If you feel good with your lifts, choose one of them and go for a one rep at
          90%, rest as needed.
2. Snatch High Pulls 3 x 2 @ 70%,  2 x 3 @ 75%.       Rest 90 sec

Hill Day

   1A. 4 Hill Rectangles (40-50 meters uphill, 10-15 meters across)      45 seconds rest
   1B. Back Lunge Pistol    4 x 10                                                        60 seconds rest

            rest 5 minutes

   2. 4 x 40 full speed uphill sprints (race someone)                             60 seconds rest

            rest as needed
   3. Squat Hop then Broad Jump 100 meters (not for time)

                                 A Hill Rectangle is 3/4 speed sprint uphill 40 meters, 

                                 jog across hill 10 meters, jog downhill 40 meters,

                                 sprint back to the start, rest 45 seconds

                                 

                                  For sq hop broad jumps, do a squat hop before every broad

                                  jump. As you land from the squat hop, recoil out of the bottom 

                                  for an explosive broad jump.

WOD

   Class WOD

Dolf travel WOD

AMRAP in 10 min:

  2 HSPU

  4 Burpees

  6 Back Lunge/Pistols (3 each leg)

  12 Double Unders

        A Back Lunge/Pistol is: 

          Step back with right leg into a lunge, right knee touches

           the ground, then step up to both feet and do a pistol 

            with/on your left leg.

4.4

Oly strength

1. Jerk 3 x 5 @ 70
2A. Push Press 5 x 2 @ 75%, 4 x 2 @ 80%
2B. Snatch high pull 5 x 2 @ 70%, 5 x 2 @ 75%

Strength (Back/Front Squat) (30 Minutes)
Back Squat 90 sec rest
1 x 8 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%

Front Squat 90 sec rest
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 70%

WOD

Class WOD

Extras

Drew 

1. 3 x 5 Strict HSPU on parallettes       60 sec rest

2. 3 x max time hand stand holds on parallettes.  90 sec rest

3. 10 x 3 @ 80% Bench Press

Brad

1. Accumulate 1 min L-Sit on parallette
2. Accumulate 1 min L-Sit on rings (get a judge to keep you above 70 degrees)
3. 5 minutes of Front Lever work: from tuck, straighten leg to max position and   

                    hold, alternate legs

4.3

Oly Strength (Snatch)
1A.  Block Snatch at Knee, 3 x 5 @ 70%
1B.  Deficit Snatch Pull from 2 Inch Riser, 3 x 4 @ 90%
2.     1 Heaving Snatch Balance + 2 Overhead Squats, 4 x 1+2 @ 65% of OHS Max

Grunt Work WOD
Not for time, but with as little rest as possible.
4 Rounds:
4 Tire Flips
50M Prowler Push
50M Sled Pull Backwards

10 Minutes of Tour de Stade
Google 'Tour de Stade". It literally means you run on every step in a stadium. All I want you to do is 10 minutes of stair work. This can be a "Fight for Air" type stair climb or a stadium. Stairs can go up or down. Just keep moving on stairs for 10 minutes.

WOD:
Class WOD

DOLF:
Travel WOD.
"Max Effort Gut Check"
12 Minute
5 Minutes of Push Ups
2 Minute Rest
5 Minute Air Squat
*For the first five minutes, begin with one set of max effort push ups. You may rest during the set in a plank position, but if you rest in any other position that set is over. In as few sets as possible, continue doing max effort push ups throughout the five minutes. If you rest longer than 10 seconds between sets then you are done with push ups even if your five minutes has not expired. The goal is to last the full five minutes and complete as many reps as possible. Even if you have to go to singles....keep going.  When the five minutes is over, rest two minutes. Repeat the same way with squats.

4.2

Strength (30 Minutes)

Incline Bench
10 x 3 @ 84%  Rest 90 sec.
                Lower weight at normal speed, explosive reps off chest.


Speed (30 Minutes)

Starts
5 meters x 7, Rest 10-20 sec
10 meters x 5, Rest 20 sec
20 meters x 3, Rest 25 sec
40 meteres x 2, Rest 30 sec
5 min rest

Shuttles
4 sets of the following with 1 min rest in between:
      For Time:
      10 x 2
      15 x 2
      20 x 2
Set up cones at 0, 10, 15 and 20 yards. Run from start to 10 and back, then 15 and back then to 20 and back. Time stops when you cross the start line. Rest 5 min.

In and Out
1500m of sprint 100m, jog 200m.

WOD
Class WOD

Weaknesses:
Brad
1A. 3 x 15 L Sit Ring Dips
1B.  3 x 5 Hammer Ring Push Up Complex

Drew
1A.  3 x ME Kipping HSPU, 60 sec rest
1B.  3 x 5 Hammer Ring Push Up Complex

4.1

Oly Strength (30 Minutes)

1A.  Block Clean from Knee 3 x 5 @ 70%
1B.  Clean Pull on 2" riser 3 x 4 @ 90%
2.     Stiff Leg Deadlift 5 x 3 @ 60% of Back Squat


Strength (Back/Front Squat) (30 Minutes)

Back Squat
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%

Front Squat
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
1 x 5 @ 85%

WOD

Class WOD

3.5

Oly Strength

1.     Power Snatch 3 @ 65%, 3 x 2 @ 70%, 3 @ 75%
2A.  Power Clean 3 @ 65%, 3 x 2 @ 70%, 3 @ 75%
2B.  Power Jerk 3 @ 65%, 3 x 2 @ 70%, 3 @ 75%
3.     Snatch High Pull 5 x 3 @ 75%


Hill Day

1A.  4 Hill Rectangles (40-50 M uphill, 10-15 M across)
1B.  Broad Jump 4 x 6 Attempts
        Rest 5 Minutes
2.     5 x 3 Full Speed Up Hill Sprints
3.     Lunge 100 M with sandbag (Heavy As Possible)

                         A Hill Rectangle is 3/4 speed uphill 40M,
                         jog across hill 10 meters, jog downhill 40          
                         meters, sprint back to the start, rest 45 seconds.

WOD
Class WOD or Jackie.

3.4

Oly Strength (30 min)
1. Jerk behind the neck -  3 x 3 @  75%, 3 x 2 @ 80%                         90 sec rest
2. Push Press -  1 x 5 @ 75%, 5 x 2 @ 80%, 1 x 5 @ 80%                   90 sec rest
3. Jerk dip squat - 5 x 3 @ 85% (of jerk)                            90 sec rest

Strength (30 min)
Back Squat
1x10 @ 60%, 1x10 @ 65%, 1x8 @ 70%, 1x8 @ 75%.      Rest 90 sec to 2 min
Front Squat
1x5 @ 70%, 1x5 @ 75%, 1x5 @ 80%, 1x5 @ 85%.         90 sec rest

3.4 WOD (20min)
OC Throwdown WOD 3
                    AMRAP in 20 minutes
                    4/3 muscle up
                    6 OHS @ 135/95#

                    9 T2B
 If you are not doing the throwdown series, I suggest you end this wod at 10-12 minutes. If you are doing the throwdown, find two people who aren't and ask them to stagger and help you pace. Shoot for 14 round +/- 2 rounds, so...12-16 rounds.

Extras

Drew
(After Oly Strength) Rest 5 minutes then do:
1. 4x5 strict deficit HSPU with 60 seconds rest

2. Shoulder Press 10 x 2 @ 80% with 90 seconds rest


Brad 
(After Oly Strength) Rest 5 mins then do:
1. Accumulate 1 min L-Sit on parallette
2. 3 x 10  ring dips in L-sit position
3. 5 minutes of Front Lever work. From the "tuck" position, straighten your right 

       leg to just before failure and hold that position. Repeat this with your left leg.

3.3

Oly Strength - Snatch (30 Minutes)

1A. Mid Thigh Snatch (from blocks). 3 x 5 @ 70%.                     Rest 90 Sec.
1B. Heavy Snatch Pulls. 3 x 3 @ 115%                                        Rest 90 Sec.
2.    Overhead Squat. 3 x 5 @ 70%.                                              Rest 90 Sec.

Grunt Work (15 Minutes)

1. Sled Pulls, slow and heavy. 3 x Front, 3 x Back, 2 x Straight Leg Hamstring Walk.
2. Prowler Push. 4 x 50M

Straight Leg Hamstring Walks - to do these handles are free (no belt). Face away from the sled and with both hands lean forward and hold handles between your legs. Walk forward while bent over holding handles and low as possible. Do not round your back. Weight may need to be lighter for these.

For both sled pulls and prowler pushes, choose a weight that is heavy and challenging. Do these without stopping.

Stairs (15 Minutes)

1A. 3 flights up, fast feet down x 6. Foot on each step.
1B. 3 flights up, fast feet down x 6. Every other step.

1 flight = 10 to 12 stairs.

WOD:
Class WOD.

3.2

Strength (Incline Bench) (30 minutes)

Incline Bench
10 x 3 @ 81%. 90 sec rest.

                                      Lower the weight at normal speed, explosive reps off chest.

Speed (30 minutes)
Starts
5 meters x 7. Rest 10 - 20 sec.
10 meters x 5. Rest 20 sec.
20 meters x 3. Rest 25 sec.
40 meters x 2. Rest 30 sec.
5 min rest

Ladders
2 @ 3/4 speed each with two minutes rest in between.
Entire ladder is: 10 meter shuttle, 20 meter shuttle, 40 meter shuttle, 80 meter shuttle, 100 meter shuttle.
5 min rest

Sprints
200m x 3. 2 min rest.
Run these as close to 100% while still leaving gas in the tank for all five sprints.

Lunge

Backward lunge 100 meters

Goat/Weakness (15 minutes)

Brad 
   5 mins rest
                On bar dip station:
                4 sets of: 3 bar dips and then max L-sit hold without coming off bar. 
                Rest as necessary between sets
                Accumulate at least 60 seconds  
                              If possible, do dips in L-sit position
              
Drew/Jo
     5 mins rest
     1A. 3 x ME Kipping parallette HSPU.                           60 sec rest.
     1B. 3 x 5 Hammer ring push up complex                         90 sec rest
   
           If you didn't see the complex, ask Bryan about it. Had a video but i could not get it to upload. 
           It should be 5 Ring Push ups and 5 single arm out to each side.

Class WOD

3.1

Oly Strength (Clean) (30 minutes)

1A. Clean Pulls w/ straps  3 x 3 @ 115%                                                             90 sec rest.

1B.. Mid thigh (hang) clean 3 x 5 @ 70% .                                                           90 sec rest.

2. Stiff leg deadlift 1 x 5 @ 65% (of BS 1RM), 5 x 3 @ 70% (of BS 1 RM)         90 sec rest.

Strength (Back/Front Squat) (30 minutes)

Back Squat
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%
                     60 to 90 sec rest between all sets.
Front Squat
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 75%

1 x 5 @ 80%
                      60 to 90 sec rest between all sets.

WOD

               Class WOD

2.6

Drew

10 Minute AMRAP Ladder
     HSPU
     OHS (135/83)
     Over the Box Jump (24"/20")
              

                  Example: 1 HSPU-1OHS-1BJ, 2-2-2, 3-3-3, 4-4-4, etc.

2.5

Oly Strength (45)

     Snatch - 3 x 3 @ 75%,  2 x 2 @ 80%
     Clean & Jerk - 3 x 2 @ 75%, 2 x 2 @80%
     Snatch High-Pull - 1 x 3 @ 70%, 3 x 2 @ 75%

Hill Day

   1A. 4 Hill Rectangles (40-50 meters uphill, 10-15 meters across)      45 seconds rest
   1B. Back Lunge Pistol    4 x 10                                                        60 seconds rest

            rest 5 minutes

   2. 6 x 40 full speed uphill sprints (race someone)                             60 seconds rest

            rest as needed
   3. Broad Jump 100 meters (not for time)

                                 A Hill Rectangle is 3/4 speed sprint uphill 40 meters, 

                                 jog across hill 10 meters, jog downhill 40 meters,

                                 sprint back to the start, rest 45 seconds

WOD

   Class WOD

2.4

Oly Strength (30 min)
1. Jerk behind the neck -  3 x 5  @  75%                             90 sec rest
2. Push Press -  5 x 2 @ 75%, 5 x 2 @ 80%                       90 sec rest
3. Jerk dip squat - 5 x 3 @ 85% (of jerk)                            90 sec rest

Strength (30 min)
Back Squat
1x10 @ 60%, 1x8 @ 70%, 1x8 @ 75%, 1x8 @ 80%.      Rest 90 sec to 2 min
Front Squat
1x5 @ 60%, 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 70%.         90 sec rest

1.4 WOD (5 min)
OC Throwdown WOD 2
                    AMRAP in 5 minutes
                    30 Squat Clean and Jerk 155#/105#
                    30 Bar Facing Burpees


Extras

Drew/Jo
(After Oly Strength) Rest 5 minutes then do:
4x5 strict HSPU with 60 seconds rest


Brad 
(After Oly Strength) Rest 5 mins then do:
1. Accumulate 1 min L-Sit on parallette
2. Accumulate 1 min L-Sit on rings (get a judge to keep you above 70 degrees, try for 90)
3. 5 minutes of Front Lever work

        Watch this video for help with the front lever. Turn it off before you get to the
        "Lat pulls with lastics" portion. Most of the video is pretty good.

2.3

Oly Strength - Snatch (30 Minutes)
1A.  Mid Thigh (block or hang) Snatch  3 x 2 @ 65%, 3 x 3 @ 70%.               Rest 90 sec.
1B.  Overhead Squat. 3 x 2 @  65%, 3 x 3 @ 70%.                                           Rest 90 sec.

2.     Heavy Snatch Pulls  1 x 3 @ 105%, 3 x 2 @ 115%                                   Rest 90 sec.

Grunt Work (15 Minutes)
                 (Heavier than last week)
1. Sled Pulls. Slow and heavy. 4 x Front, 4 x Backwards.               Rest 60-90 sec.
2. Prowler Push.  High handles 3 x 50 M, low handles 2 x 50M.    Rest 60 sec.

 Thread a weight belt through the sled straps...then put the belt on. Hamstrings!

Stairs (15 Minutes)
1A.  3 flights up, fast feet down x 8. Foot on each step.
1B.  3 flights up, fast feet down x 8. Every other step.

            Rest as needed.

Competitor Mini WOD  (8 minute time cap)

FLIPPIN PISTOL WHIPPED (FPW)
          3 Rounds For Time

             5 Tire Flips

             10 Lunge/pistols

                               Each leg is one rep.

Ok... so, I think I invented a new movement. I haven't decided on a good name for it. I am open to suggestions though. "Do it" and then you can give me your name ideas. Try to think of what to call it right after you finish this WOD. Start the movement with a back lunge( step back with your right leg), then stand back up onto your left foot and do a left leg pistol. Then switch legs. Good luck. If you don't do the mini WOD, at least try a few of these. Don't hurt yourself.

Your legs might be sad if you do ALL of this in one day. Choose to do the competitor WOD ONLY if you do not have a chance to do the stairs. If you have a chance to do the stairs today, push the WOD to later this week. Jo, do Oly Strength and the WOD we talked about.

2.2

Strength (Incline Bench) (30 minutes)

Incline Bench
10 x 3 @ 78%. 90 sec rest.

                                      Lower the weight at normal speed, explosive reps off chest.

Goat/Weakness (15 minutes)

Brad 
   5 mins rest
     Ginny says that today I have to type "Crushed It" on the site.
       So you get to do this:

                 Accumulate a total of 2 mins of L-sit hold
                 Yell "Crushed It"
                                Time only counts if your feet are held at parallell.
                                "Do it" games standard with plates                    
                                under your feet.

Drew/Jo
     5 mins rest
     1A. 3 x ME Kipping Deficit HSPU.                           60 sec rest.
     1B. 3 x 7 DB shoulder press 70#/40# (or HAP)        90 sec rest
   
          Deficit HSPU should be AT LEAST two 45# plates with an Ab mat in between.

Speed (30 minutes)
                       Try your best to do all of this with someone who will push you
Starts
5 meters x 10. Rest 10 - 20 sec.
10 meters x 6. Rest 20 sec.
20 meters x 4. Rest 25 sec.
40 meters x 3. Rest 30 sec.
5 min rest

Shuttles
   3 sets of:the following with 1 minute rest in between:
           For Time:
             10 x 2
             15 x 2
             20 x 2
Set up  cones at 0, 10, 15, and 20 yards. Run from start to 10 and back, then to 15 and back then to 20 and back. Time stops when you cross the start line. Rest 5 mins.

In & Out
     5 continuos rounds of:
100 meter jog
100 meter sprint