Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Scapula Pull-ups 10 Banded Bent Over Lat Press Down 5 Clean Pulls 5 Front Squats Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 10:00 – 30:00 – Every 5:00 x 4 sets: 15 Toes-to-bar 50 Double-unders 6 Squat Cleans 225/155 Scale as needed. Hit it hard, and do your best to work through the Cleans as quick as possible. These Cleans are meant to be on the heavy side, performed as singles…you should not be spending more than 90 seconds on the Clean portion. We are working for 1:1 Work:Rest ratio, or more Rest than Work depending on your capacities. 1c) 35:00 – 45:00 – 10 minute AMRAP: 10 Strict Chin-ups 15 Alternating Dumbbell Plank Pass Throughs 70/50 20 Russian Kettlebell Swings 70/53 Scale as needed. Accessory: 2) Monostructural…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute/side Banded Lat/Tri Stretch Then AMRAP… 10 Alternating Quad Stretch 10 Alternating Toe-ups 10 Alternating Cossack Lunges 10 Pause Air Squat w/Small Plate In Front Get your legs active and your hips open, lots of squatting patterns today. 1b) 12:00 – 24:00 – Every 3:00 x 4 sets: 8 Non-Stop Front Squats + 10 Jumping Medball Squats For the Non-Stop squats these are performed with NO pausing at the top of the movement, be strict on this and only work as heavy as you can maintain that. Start around 50% of your 1RM. Upon completing the Front Squats immediately transfer to the Jumping Medball Squats. Medball should be light with an emphasis on range of motion in the bottom of the Squat and the Jump at the top. 1c) 24:00 – 32:00 – Every 1:00 x 8…