Author: Jade

WOD: 1) Deadlift: Establish a 1RM Warm-up as needed. Rest as needed. Establish a 1RM for the day. Be smart, be safe, 10lbs isn’t worth wrecking your back. 2) Bench Press: Establish a 1RM Warm-up as needed. Rest as needed. Establish a 1RM. 3) 60 minute AMRAP: 800m Run 100m Sled Drag @ Bodyweight 50m Farmers Carry 70/50 Goal is to keep HR Aerobic and consistent. 1st round of the workout and last round of the workout should be as close as possible in time. Include weight of the Sled when setting weight. 4) Bar Dips: 4 sets of 8-10 Reps Rest 90-120 seconds between sets. Add load if able. 5) Strict Chin-ups: 50 for time No singles. 6) GHD Sit-ups: 3 sets of 20-30 reps Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Rowed Even – 5 Dumbbell Man Makers 50/35 One Man Maker is a Push-up on the Dumbbells followed by a Squat Clean Thruster. Scale reps/weight as needed so you can get maintainable output for all 10 rounds. WOD: 2) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.  3) Power Clean and Push Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.  4) 10 minute AMRAP: 15 Wall Balls 20/14 12 Toes-to-bar 9 Power Snatch 95/65 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=7eJ_WNu4AfY

WOD: 1) Front Squat: 1 reps Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/23/16 for loading. 2) Back Rack Box Step-ups: 3/side @ 20″ Every 2:00 x 4 sets This is done as a continuation of your Front Squats, starting at 10:00 on the clock. 20″ is a generic height, pick a box height that puts your knee in line with your hip, i.e. parallel when on the box. Perform all 3 reps on one leg before switching. 3) 3 rounds AQAP: 75 Double-unders 50 Air Squats 25 Burpees Extra Work: 4) Sled Drag: 8 x 50m Rest 60 seconds between sets. Heavy as possible. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE