Author: Jade

WOD: 1a) 0:00 – 9:00 – 9 minute AMRAP: 10 Banded Lat Press Downs 10 Scapula Pull-ups 10 Kettlebell Swings 1 minute Ski/Bike/Row Increase tempo, intensity, loads, each round as deemed fit to get yourself warm and moving. 1b) 12:00 – 21:00 – Every 1:30 x 6 sets: 1-2 Strict Ring Muscle-ups w/NO PRESS OUT + 3 Strict Ring Pull-ups Pick a rep range you can maintain for all 6 sets. If you don’t yet have the capacity for the Strict Muscle-up, you can perform this seated with a Band and then move to a Pull-up bar to perform the Strict Pull-ups, or you can opt to work on just your Strict Pull-up. 1c) 24:00 – 36:00 – 12 minute AMRAP: 30 Double-unders 12 Toes-to-bar 9 Calories Ski/Bike/Row Work to push the pace and keep the intensity up. We know most athletes will start to fatigue…

*The Open is Coming. Read about our intramural event HERE WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5x Inchworm + 2 Shoulder Plank Taps Station 2 – 15-20 Good Mornings (Band, Barbell, Goblet, Bodyweight) Station 3 – 40 seconds Ski/Bike/Row Get some movement and blood flowing. Push the tempo on the Machine to get your heart rate up. 1b) 11:00 – 31:00 – Every 5:00 x 4 sets: 18/15 Cals Ski/Bike/Row 15 Deadlifts 185/135 12 Burpee Lateral Bar Hops 9 Hang Power Cleans 185/135 Scale as needed. You should have at least an average of 60 seconds rest across your 4 sets. 1c) 36:00 – 45:00 – Every 1:00 x 9 sets: Station 1 – 5 Barbell Floor Press Station 2 – :30 second Ring Dip Support Station 3 – 15-20 Banded Tricep Push Down w/Negative On The Way…