Author: Jade

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Alternating Deadbug w/Plate Overhead Station 2 – 30 second PVC Front Rack Stretch On Box/Bench Station 3 – 3-5 Inchworm + Pause Scapula Push-up Focus on holding good positions and getting things stretched out. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets: 5/side Single Arm Kettlebell Bench Press At Tempo (1.0.3) Perform all reps on 1 side before switching to the other. Pick a moderate weight that you can maintain for all 7 sets. Focus on that slow, 3 second press back out of the bottom. 1c) 18:00 – 25:00 – Every 1:00 x 7 sets:  5 Push-ups + 10 Bench Ski Jumpers Scale as needed. Focus on good clean Push-ups and trying to bound on the Ski Jumpers. 1d) 30:00 – 45:00 – Every 5:00 x 3 sets: 21-15-9…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Lateral Banded Steps (Ankle Height) 5 Front/Back Banded Steps (Ankle Height) 10 Glute Bridge Ups Take your time and focus on good position and activation. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10 Tempo Landmine Squats (2.1.2) Start at a comfortable load and build each set as deemed fit. 2 seconds down, 1 second hold, 2 seconds up. Hold to the tempo first, loading second. 1c) 20:00 – 25:00 – Every 1:00 x 5 sets: 7 Dumbbell Front Squats Load as heavy as deemed fit. 1d) 25:00 – 30:00 – 5 minute AMRAP: 10 Goblet Good Mornings 10 V-Ups Scale as needed. Focus on position and activation first, loading/speed, second. 1e) 35:00 – 45:00 – 10 minute Up Ladder: 3 Burpees 3 D-Ball Over the Shoulder Workout goes 3+3, 6+6, 9+9, 12+12, and so on…