Author: Jade

WOD: 1) Bench Press: 7 Reps Every 2:30 for 6 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 7RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Max reps set is cut-off at 20 reps. 2) AQAP: 80/60 Calorie Row 60 Shoulder-to-Overhead 95/65 40 Knees-to-armpits Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 4) Assault Bike: 8 x :30 On/2:30 Off On should be a max effort, off should be an easy pedal to recover. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 3 Hang Snatches: Every 1:30 for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Work within your capacity to hold onto the bar for all reps.  All reps full Squat. 2) 3 Hang Cleans + 1 Jerk: Every 2:00 for 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Work within your capacity to hold onto the bar for all reps. All reps full Squat. Jerk is a Split. 3) 7 minute Up Ladder: 1 Squat Snatch 115/75 10 Double-unders Workout goes 1+10, 2+20, 3+30, 4+40, and so on until 7 minutes is up. Extra Work: 4) Strict Ring Dips: 10 minute EMOTM Pick a rep range you can maintain. If you can’t perform strict don’t kip, scale/assist accordingly. 5) Farmers Carry: 400m Work with a loading you can complete in under 10 minutes. Keep track of…