Author: Jade

*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: 15/12 Cals Ski/Bike/Row 15 Dumbbell Deadlifts 15 Burpee Lateral Dumbell Hops 15 Dumbbell Hang Power Clean 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 – 10-15 Dumbbell Floor Press Station 2 – :30 second Plank Hold On Low Rings Station 3 – 15-20 Banded Tricep Push Down w/Negative On…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Table Top Up-Downs 10 Alternating Box Step-ups 20 Glute Bridge-ups Get things firing and get yourself warm. 1b) 10:00 – 12:00 – Every 1:00 x 12 sets – Max Reps: Station 1 – D-Ball or Medball Box Step-ups Station 2 – DBall or Medball On Shoulder Squats Station 3 – Lateral Box Jump, Step Down Station 4 – 30 Second Wall or Rig Sit Hold Starting with some legs conditioning today and finishing with your strength oriented work. For the Step-ups Ball is held in the Bear-Hug position. For the Squats, Ball is held up on the Shoulder, switch sides at 30 seconds into the round. For the Box Jumps perform 30 seconds worth moving one direction, then spin and jump the other direction. Wall-Sit Hold is just for 30 seconds, then you get 30…