Author: Jade

* 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. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle…

* 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. WOD: 1) 5 Bench Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 7/15/15 for Bench Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Front Plank that you can maintain for all 10 sets. Perform the Front Plank in the Push-up position so as to further stress the Triceps. 2) 3 rounds AQAP: 50 Double-unders 21 Wall Balls 20/14 12 Burpees Extra Work: 3) Cross Over Symmetry: Recovery Protocol This is not for time, take your time with it and focus on positioning and activation. 4) Run: 10k For time. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To…