Author: Jade

* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) Jerk EMOTM: Minutes 1-5, 3 Jerk Balance, Minutes 6-15, 2 Halting Jerks, Minutes 16-25, 1 Jerk Warm-up as needed. Start at a relatively light weight and build as heavy as deemed fit. Halting Jerk should be a 2 second pause in the bottom of the dip. 2) 12 minute AMRAP: 10 Burpee-to-Target 15 Pull-ups 20 Wall Balls 20/14 Extra Work: 3) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 4) Dumbbell Overhead Tricep Curl: 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

* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) Snatch: 1 Rep EMOTM x 12 sets Start at a moderate weight. All reps full Squat. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 75 seconds for 10 sets Start at a moderate weight. All reps full Squat and Split. Build as heavy as deemed fit. 3) 3 rounds AQAP: 10 Power Snatch 95/65 20 Knees-up 50 Double-unders Extra Work: 4) GHD Sit-ups: 8 rounds of :20/10 Record total reps completed. 5) Row: 8 x 50 Calories Rest 3 minutes between intervals. Hard efforts. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments