Author: Jade

* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Below the Knee Hang Snatch + Hang Snatch + Overhead Squat: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. If these movements are new to you, focus on reps over loading, perform 2-3 complex per 90 second block instead of one. 2) Clean + Front Squat + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. If these movements are new to you, focus on reps over loading, perform 2-3 complex per 90 second block instead of one. 3) AQAP: 27-21-15 Wall Balls 20/14 21-15-9 Push-ups 15-9-3 Power Snatch 75/55 Extra Work: 4) Kettlebell Windmills: 4 sets of 10/side…

* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Front Squat: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/11/16 for loading. 2) Barbell Back Rack Split Squats: 7/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 10 reps on 1 Leg before switching to the other. 3) 3 rounds AQAP: 50 Double-unders 21 Burpee Lateral Bar Hops 12 Deadlifts 185/135 Extra Work: 4) Single Leg Hip Thrust: 3 sets of 15/side Rest 90-120 seconds between sets. All 15 reps on 1 leg before switching. Add load if able. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps,…