Author: Jade

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 50 Single-unders 5/side Quad Hold + Rotation Overhead 10 Banded Upright Rows 10 Scapula Pull-ups Take your time and get your positions opened up and your body ready to go. 1b) 12:00 – 21:00 – Every 1:30 x 6 sets: 5 Push Press @ 60%> Find a comfortable load to start and build through the 6 sets to a heavy set of 5 for the day if things are feeling good, if things aren’t feeling great today keep the loading in the 60-75% range. 1c) 21:00 – 31:00 – 10 minute AMRAP: 3 rounds of – 50 Double-unders + 3 Split Jerks @60%-70% 2 rounds of – 40 Double-unders + 2 Split Jerks @70-80% AMRAP of – 30 Double-unders + 1 Split Jerk @80%> Work through this at whatever kind of pace feels appropriate for you today,…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 40 seconds Inchworm + Scapula Push Up + Shoulder Plank Tap + Reach For Opposite Foot Station 3 – 10-15 Box Jump (Step Down) Station 4- 3-Position Power Clean (Hi-Hang>Top of the Knee>Floor) x 3 Cycles Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell. 1b) 12:00 – 19:30 – Every 1:30 x 5 sets: 3-Position Power Clean x 2 Cycles Same as warm-up. Add load as deemed fit. Perform the cycle twice for a total of 6 reps. Use this as an opportunity to work on developing proper positioning in the movement. Order is the same as Warm-up, Hi-Hang, Above the Knee, Floor. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: 1 Halting Clean Deadlift + 1…