Author: Jade

* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting. ** Fall/Winter Schedule Changes/Closings HERE  WOD: 1) Overhead Squat: Establish a 5RM. Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. 2) 40 minute EMOTM: Movement 1 – 10-20 Calories Rowed (approx. 40 seconds of work) Movement 2 – 5 Push Jerk Movement 3 – 10 Box Jump Overs 24/20 Movement 4 – 1-10 Chest-to-bar Pull-ups (pick a rep count you can maintain for all 10 sets) 3) Ring Rows: 4 sets of 6 Rest 90-120 seconds between sets. Feet on 20″ Box. Load as heavy as possible.  4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 5) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 6) Hip Extension:…

* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting. ** Fall/Winter Schedule Changes/Closings HERE  Pre Class: 1) Bench Press: Establish a 1RM Warm-up as needed. Rest as needed. Take as many attempts as needed. WOD: 2) Hang Power Snatch + Power Snatch: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. 3) Hang Power Clean + Power Clean + Push Jerk: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. 4) 12-9-6 – AQAP: Deadlifts 315/225 Bar Muscle-ups Extra Work: 5) Dumbbell Bench Press: 3 sets of 8-10 reps Rest 90-120 seconds between sets. Heavy as possible. 6) Dumbbell Floor Press: 3 sets of 20 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…