Author: Jade

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Banded Upright Rows 5 Scapula Pull Ups 5 Hollow/Rock Swings On The Bar 30 seconds Ski/Bike/Row Pick-up the intensity on the machine each round to get your heart rate up a little. If you’re at a station that doesn’t have a Pull-up Bar you can perform Hollow Rocks on the floor. 1b) 13:00 – 25:00 – 12 minute AMRAP: 8 Ring Rows 8/side Single Arm Dumbbell Push Press 24 Double-unders Scale as needed. Perform all reps on 1 side for the Push Press before switching to the other side. 1c) 27:00 – 39:00 – Every 1:00 x 12 sets: Station 1 – 10 Shoulder-to-Overhead 75/55> Station 2 – 8/side Single Arm Bent Over Kettlebell Row Station 3 – 5-10 Rolling V-Ups Pick efforts you can maintain for all 4 cycles through. For the Shoulder-to-Overhead try to…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Lying Open/Close Book 5/side Kettlebell Romanian Deadlifts 5 Snatch Balance Athletes in Move/Power use a PVC Pipe athletes in Sport/Comp use a Barbell. 1b) 10:00 – 28:00 – Every 1:30 x 12 sets: Sets 1-4 (10:00 – 16:00) – 4 Clean High-Pulls Sets 5-8 (16:00 – 22:00) – 8 Romanian Deadlifts Sets 9-12 (22:00 – 28:00) – 12 Deadlifts Start with a moderate load and build through each set as deemed fit. For the High-Pulls keep the loading to something that allows you to get the bar up to your sternum area. For the normal Deadlifts perform these T+G. 1c) 33:00 – 45:00 – 1-2-3…8-9-10 – AQAP: Dumbbell Devils Press 35/25 Dumbbell Front Squat 35/25 Scale as needed. Accessory: 2) Monostructural Conditioning – Assault Bike: A – 10 minute Easy Warm-up B – 10 sets of –…