Author: Jade

* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) 4 rounds AQAP: 400m Run 30 Wall Balls 20/14 20 Knees-to-armpits 10 Power Snatch 95/65 Extra Work: 2) Kettlebell Front Rack Carry: 400m for time Load as heavy as possible, keep it under 10 minutes. Make sure to keep the KB stacked on your chest with elbows in the center of the body, bells should not be resting on your shoulders. 3) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold/Walk/Push-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.  2) Hang Snatch High-Pull: 5 sets of 5 @ 90%> This should be done as a continuation of your Snatches starting at 10:00. Loading should be around 60-80% of your 1RM Snatch. Load only as heavy as you’re still able to get proper range of motion which should be bar to the sternum or higher. 3) 5 rounds AQAP: 200m Run 10 Push-ups 2 Rope Climbs 15ft Extra Work: 4) Dumbbell Stiff Leg Deadlift: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 5) Sled Drag: 400m @ Bodyweight Scale as needed to ensure that this is 400m of continuous movement. For results post detailed weights, reps, times, thoughts, etc. for all work…