Author: Jade

* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) Halting Jerk: 2 reps Every 90 seconds for 12 sets Warm-up as needed. Hold the bottom of your dip for 2-3 seconds each rep. Start around 60-70% of your 1RM Jerk. Build as heavy as deemed fit. 2) 4 rounds for Max Reps: 40 seconds Row/Assault Bike Calories 20 seconds Rest 40 seconds Pull-ups 20 seconds Rest 40 seconds Shoulder-to-Overhead 95/65 20 seconds Rest Score is cumulative reps for all 3 movements. Extra Work: 3) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 4) Run: 200m EMOTM x 20 sets Goal is consistent pace/times on each round. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1)  2 Power Snatch: EMOTM x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Reps must be touch-and-go. Only work as heavy as you can hold onto the bar. 2)  2 Power Clean: EMOTM x 10 sets Start around 60-70% of your 1RM. Reps must be touch-and-go. Only work as heavy as you can hold onto the bar. 3) 10 minute AMRAP: 15 Kettlebell Swings 53/35 12 Knees-to-armpits 9 Burpees Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Bar Muscle-up: 10 minutes Practice Work on any facet of a  Bar Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments