Author: Jade

* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! WOD: 1) Snatch + Power Snatch + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go. Pick a rep count for Ring Rows/Pull-ups that you can maintain for all 10 sets. 2) Clean + Power Clean + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go. Pick a rep count for Ring Rows/Pull-ups that you can maintain for all 10 sets. 3) 10 minute Up Ladder: 5 Kipping Handstand Push-ups 5 Box Jumps 24/20 5 Deadlifts 155/105 After the round of 5, then 10 reps, 15, reps, and so on until 10 minutes is up. Extra Work: 4) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets….

* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! WOD: 1) Front Squat: 3 reps Every 1:30 for 7 sets Warm-up as needed. Start around 75% of your 1RM. Build as heavy as deemed fit. Goal is to build heavier than last cycle. 2) Back Squat: 3 reps Every 1:30 for 7 sets Start at your last Front Squat weight. Build as heavy as deemed fit. Goal is heavier than last cycle. 3) 3 rounds AQAP: 50 Double-unders 35 Air Squats 10 Hang Power Cleans 115/75 Extra Work: 4) Band Pull Aparts: 100 not for time Focus should be on activation and position. Break into as many sets as needed. 5) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squats. If mobility is your limiting factor spend time working on that. For results post detailed weights, reps, times, thoughts, etc. for all…