Author: Jade

WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…

WOD: 1) 21 minute EMOTM: Movement 1 – 1 Push Press Movement 2 – 30 second Ring Support Movement 3 – 5-10 Strict Pull-ups Push Press comes from the floor. Start around 60% of your 1RM, build as heavy as deemed fit. For the Ring Support work from either the Ring Push-up or Ring Dip position, whichever is best. Pick a rep range and if needed assistance that will provide you with maintainable output for all 7 sets of Pull-ups. 2) 12 minute AMRAP: 200m Run 15 Kettlebell Swings 70/53 10 Push-ups Extra Work: 3) Barbell Roll-outs: 4 sets of 10 Rest 90-120 seconds between sets. 4) Row: 5K This is not for time. Row at a moderate pace, approximately 110% of your PR pace. For Example if your PR pace is 2:00/500m (120 seconds per 500m) row at a 2:12 pace (132 seconds per 500m). For results post detailed weights, reps,…