Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side World’s Greatest Stretch 10 Air Squats 3x 3-Position Clean Pulls (Floor, Knee, High-Hang) Athletes in Move/Power use a PVC Pipe, athletes in Sport/Comp use a Barbell. 1b) 10:00 – 30:00 – Every 5:00 x 4 sets: 20/15 Calories Ski/Bike/Row 15 Burpee Lateral Bar Hops 15 Squat Cleans 95/65 Push the tempo and work for a high effort interval. Earn your rest. 1c) 30:00 – 40:00 – Every 1:00 x 10 sets: 1 Squat Clean Start at whatever load is appropriate and build as heavy as deemed fit. 1d) 40:00 – 45:00 – 5 minute AMRAP: 10 Front Rack Sotts Press 10 Bent Over, Supinated Rows 10 Barbell Bicep Curls A little accessory work to finish things out. Keep it light and take it slow. Keep the same load for all movements. Accessory: 2) Monostructural Conditioning – Bike Erg:…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5/side Lateral Plate/Box Jumps 10 Table Top Up/Downs 10 Banded Face Pulls 5/side Dumbbell Overhead Squat Take your time if you have any tight positions. Sub the Overhead Squat for a Front Squat if you have issues in the Overhead position. 1b) 11:00 – 21:30 – Every 1:30 x 7 sets: 3 Pause Overhead Squats Loading will be lighter today than weeks past. Each rep should have a 3 second Pause in the bottom. Start at a comfortable load, and build as deemed fit. Emphasis on the pause and bottom position first, loading second. 1c) 22:00 – 30:00 – Every 1:00 8 sets: Set 1 – 16 Alternating Jumping Lunges Set 2 – 10 Prone Medball Hamstring Curls Alternate between the two stations. Focus on these movements should be on good position and activation, not loading. Be…