Author: Jade

WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10 Slow Air Squats w/Plate Held Out Front Station 3 – 3-5 Inchworm + Scapula Push Up Station 4 – 8/side 1/2 Kneeling Dumbbell/Kettlebell Strict Press Station 5 – 20 seconds /side Samson Stretch Get yourself moving and warm. Increase the effort on the 2nd round on the machine to get your heart rate up. Spend additional time as needed on any areas that might feel a little tight from the last two days. 1b) 15:00 – 27:00 – Every 1:30 x 8 sets:  2 Push Press + 1 Push Jerk Start around 60% of your 1RM Push Press and build from there. Remember, last set doesn’t always need to be the heaviest…especially when we are looking at upper body movements on short rest, we…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Banded Pull Aparts 10 Alternating Bird Dog 5 Box Jump (Step Down) 5 Burpees Get some blood flowing, push the Burpee tempo as you work through each round to get your heart rate up. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 2 Snatch Jumps + 2 Hi-Hang Pause In Dip Power Snatch Use this as skill work. Start light and build loading as deemed fit. 1c) 19:00 – 33:00 – Every 1:00 x 14 sets: Snatch Pull + Hang Power Snatch Start around 60% of your 1RM and build each set as deemed fit.  1d) 37:00 – 45:00 – 15-18-21 – AQAP: Hang Power Cleans 115/75 Burpee-to-Target Standard for Burpee-to-Target is something 6″ out of your reach, touch both hands to the target. Scale as needed. Accessory: 2) Monostructural Conditioning – Bike Erg: A –…