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) Jerk: 7 set of 1 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. All 7 reps at 80% or heavier. WOD: 2) Snatch + 1-5 Ring Rows/Strict Pull-ups: 1 set EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM for the Snatch. Build as heavy as deemed fit. Pick a rep range you can maintain for the Ring Rows/Strict Pull-ups. 3) Clean + 1-5 Ring Rows/Strict Pull-ups: 1 set EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM for the Clean. Build as heavy as deemed fit. Pick a rep range you can maintain for the Ring Rows/Strict Pull-ups. 4) 10 minute Up Ladder: 1 Rope Climb 15ft 5 Wall Balls 30/2o The following round is 2/10, then 3/15,…

* 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) Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 75-80% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 1 Rep EMOTM x 10 sets Start at your last Front Squat weight. Build as heavy as deemed fit. 3) 3 rounds AQAP: 400m Run 20 Burpee-to-target Extra Work: 4) Hip Thrusts; 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 6) Reverse Hyper: 3 sets of 20 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