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 Pre Class: 1) Football Bar Mid Grip: 7 sets of 1 Rest  2-3 minutes between sets. Heavy as possible. WOD: 2) Overhead Squat: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 3) Snatch Push Press: 5 sets of 1 Rest 90-120 seconds between sets. Heavy as possible. 4) 3 rounds AQAP: 75 Double-unders 12 Power Snatch 115/73 7 Muscle-ups Extra Work: 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 6) Skull Crushers: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 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) Push Jerk: 1 Rep EMOTM x 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Goal should be as many lifts at 80% or higher as possible. 2) 30 minute EMOTM Movement 1 – 10-20 Calories Assault Bike or Row Movement 2 – 1-5 Strict Deficit HSPU Movement 3 – 10 KB Swings 70/53 Pick reps you can maintain for all movements as well as a deficit you can maintain. 3) Paralette Handstand Lowers: 5 sets of 5 Rest 90-120 seconds between sets. These ideally should be full depth lowers. Lower yourself as slow as possible. If you can press back up in a strict fashion, then add a weight vest to make them more difficult…the goal…