Author: Jade

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 Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…

WOD: 1) 5 Push Press + 10-20 Abmat Sit-ups: Every 2:00 for 10 sets Warm-up as needed. Start around 60-70% of your 1RM Push Press. Build as heavy as deemed fit. Pick a quantity of Abmat  Sit-ups you can maintain and also finish with some time to recover before your next set of Push Press. Goal should be to have about 60 seconds of full recovery time. 2) 3 rounds AQAP: 30 Wall Balls 20/14 20 Pull-ups Extra Work: 3) Band Pull Aparts: 100 not for time Break this into 50 Over and 50 Underhand. Focus on positioning and activation, not time. 4) Assault Bike: 5 x 100 Calories Rest 3 minutes between intervals. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments