Author: Jade

WOD: 1) Deadlift: 5 Reps Every 2:00 x 5 sets @ 70% Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets. Add weight to last week based on the following… Max is under 225lbs – Add 5lbs Max is 225-365lbs – Add 7.5lbs Max is 365lbs> – Add 10lbs 2) Russian Kettlebell Swing: 20 reps Every 2:00 x 5 sets This is done as a continuation for your Deadlifts starting at 10:00 on the clock. Load as heavy as possible. 3) 9 minute AMRAP: 21 Wall Balls 14/8 15 Ring Rows 9 Box Jumps 24/20 Extra Work: 4) Dumbbell Reverse Alternating Lunge: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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,…