Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Deadbugs 10 Kettlebell Romanian Deadlifts 10 Banded Face-pulls 5 Scapula Pull-ups Get yourself moving and some blood flowing. 1b) 10:00 – 20:00 – Every 5:00 x 2 sets: 10 Strict Mixed Grip Pull-ups 30 Russian Kettlebell Swings 35/26 5 Strict Mixed Grip Pull-ups 30 Russian Kettlebell Swings 35/26 Use assistance as needed. Goal stimulus here is for athletes to perform the fist 10 Pull-ups unbroken, if you can’t do that, add a little assistance as needed. Athletes should have the better part of 2 minutes rest or more in each of these rounds if scaled appropriately. Swings should also be entirely unbroken. 1c) 20:00 – 45:00 – Every 5:00 x 5 sets – 4 minute AMRAP – 1 minute Rest: 15 D-Ball Over the Shoulder 70/50 15 Ring Rows 10 D-Ball Over the Shoulder 70/50…

WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10 Seated Banded Protraction + 10 Seated Banded Upright Rows Station 3 – 5 Banded Steps Right/Left x 2-3 Cycles Increase the pace on the machine each round to get your heart rate up and your body awake. 1b) 12:00 – 22:00 – Every 1:00 x 10 sets: 3 Hi-Hang Power Cleans Skill work for those newer to Olympic Lifting, focus on your positions and making sure you are keeping your torso vertical. If you’re more proficient with this movement, build the loading as deemed appropriate. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 20 Alternating Double Kettlebell Front Rack Lunges Pick a loading that you can be consistent through the 5 sets. Athletes choice to forward or reverse step. 1d) 36:00 – 45:00 –…