Author: Jade

*Olympic Class will be cancelled this Friday @ 3:30 Class: 1) Back Squat: 3 reps Every 90 seconds for 10 sets Start at approximately 60% of your 1RM. Build as heavy as you like. 2) 3 rounds AQAP: 400m Run 20 Shoulder-to-Overhead 65/45 Extra Work: 3) Hip Extension: 4 sets of 12 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 4 rounds AQAP: 75 Single-unders 25 Push-ups 15 Power Cleans 75/53 Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Bench Press: Establish a 1RM Warm-up as needed. Take as much rest, as many sets, and as many attempts as needed to establish a current 1RM. 2) AQAP: 400m Run 21 Front Squats 95/65 6 Rope Sit-to-stand 400m Run 15 Front Squats 95/65 4 Rope Sit-to-stand 400m Run 9 Front Squats 95/65 2 Rope Sit-to-stand Extra Work: 3) Superman Position: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments