Seven rounds of: 35 Double-unders 1 Snatch Make one snatch attempt per round. “Try not to become a man of success but a man of value.” – Albert Einstein

Pre-WOD: 3 Rounds (focusing on technique): 6 Burpee Box Jumps 8 Wall Balls 10 double unders WOD: Overhead Squat 1×5 2×3 3×2 5×1

For time: -5 Press 135/95 lbs -5 rounds of: 10 jump squats 200 meter run -7 Press 135/95 lbs -5 Rounds of: 10 jump squats 200 meter run -9 Presses 135/95 lbs (Presses can be done with any variation; Shoulder Read More …

Rest.  Spend some quality time with K-Star over at www.mobilitywod.com . “What is without periods of rest will not endure.”    

Tabata This: “Tabata This” Tabata SDHP @ 45 lbs men, 35 lbs women Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of Read More …

Bench Press 15-10-5-1 Front Squat 15-10-5-1 Deadlift 15-10-5-1 Rest in between sets is 1 minute.  

For time: 200 double unders 100 squats (135/95) 50 burpees    

Snatch: 1-5-1-5-1-5 Barbara: 5 Rounds for time 20 Pull-ups 30 Push-ups (Hand Release) 40 Sit-ups 50 Squats Rest 3 minutes Subtract 12 minutes from final time to make up for the rests in each round.    

Weighted Pull up 3-1-3-1-3-1 WOD 3 Rounds for # of Reps -1 minute Overhead Squat (95/65) -1 minute Burpees -1 minute Toes to Bar Score is total number of reps  

Here’s a great video from Kelly Starrett of www.mobilitywod.com discussing the importance of hip mobility during the deadlift, where we as athletes are moving heavy weight and requiring the ability to tap into our large posterior muscle chain.  Injuries can Read More …