Author: Jade

* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM 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,…

* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Bench Press: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 6/side Single Arm Dumbbell Row Even – 30 seconds Handstand Hold This should be done as a continuation of your Bench Press starting at 10:00 on the clock. Keep the Dumbbell Rows strict. If you’re not comfortable kicking up into a Handstand you can walk-up belly facing, or hold a piked position off of a box. 3) 3 rounds AQAP: 400m Run 30 Kettlebell Swings 53/35 20 Knees-to-armpits Extra Work: 4) Hollow Rocks: 100 for time Keep track of total time and attempts to complete. 5) Assault Bike – 10 rounds of: 1000m @ Work 500m @ Easy Pacing should be based off of wattage. Work wattage should be 100%,…