Author: Jade

* Going to the Games and T-Shirts HERE WOD: 1) Snatch: Build to a Heavy Single Spend 20 minutes to build to a heavy single. All reps full squat. 2) Clean and Jerk: Build to a Heavy Single Spend 20 minutes to build to a  heavy single. All reps full squat and split jerk. 3) 5 rounds AQAP: 400m Run 20 Pull-ups 10 Thrusters 135/95 4) Rope Climbs: 15 @ 15ft Keep track of total time to complete. 5) Handstand Walk: 10 minutes Practice Work on any facet of a a Handstand Walk/Hold. 6) Hip Extension: 3 sets of 30 Rest 90-120 seconds between sets. 7) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Going to the Games and T-Shirts HERE Pre Class: 1) Football Bar Bench Press Mid Grip: 5 set of 7 Warm-up as needed. Rest 2-3 minutes between sets. 2) 20 minute EMOTM: Movement 1 – 1-6 Bar Muscle-ups Movement 2 – 5-10 GHD Sit-ups Pick rep you can maintain for both movements for all 10 sets. WOD: 3) Overhead Squat: 5 sets of 7 Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle. 4) Snatch Push Press: 3 sets of 7 Rest 90-120 seconds between sets. Goal is heavier than last cycle. 5) 3 rounds AQAP: 100m Sled Drag 140/105 10 Power Snatch 135/95 75 Double-unders Extra Work: 6) Superman Position: Accumulate 3 minutes Keep track of total time and attempts complete. 7) 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…