Author: Jade

WOD: 1) Power Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:30  x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 12-9-6 Muscle-ups 21-15-9 Power Snatch 95/65 Then… 2 mile Run Then… 30-20-10 Toes-to-bar 30-20-10 Alternating Pistol Squats This should be done as a single piece straight through. 4) Weighted Chin-up: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. 5) Bar Dips: 10-8-6-4-2 Rest 90-120 seconds between sets. Heavy as possible. 6) Handstand Walk: 250ft If you’re not proficient in Handstand Walking, then practice for 10 minutes. 7) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To…

* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. Pre Class: 1) Snatch: 4 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between reps. Build as heavy as deemed fit. 2) Snatch High Pull: 3 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Build only as heavy as you are able to pull the bar to your sternum. WOD: 3a) 1 Tempo Front Squat: EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. This should be 4 seconds down, and a fast drive up out of the hole. Only work as heavy as you can maintain the 4 seconds down. 3b) 1 Tempo Back Squat: EMOTM…