Author: Jade

WOD: 1) Bench Press: Establish a 1RM Warm-up as needed, rest as needed, take as many sets as needed. 2) Snatch: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as needed. Ret 90 seconds between sets. All reps full Squat. Doubles DO NOT need to be Touch and Go. 3) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as needed. Ret 90 seconds between sets. All reps full Squat and Split Jerk. Doubles DO NOT need to be Touch and Go. 4) 10 minute AMRAP: 3 Hang Power Cleans 205/135 5 Handstand Push-ups 7 Toes-to-bar If HSPU’s are cake than do these Strict. 5) Airdyne: 15 x :30 ON/:30 OFF Record Calories for each round. 6) Hollow Position: Accumulate 3 minutes Record total time and attempts to complete. For results…

WOD: 1) 20 minutes EMOTM: Odd, 1-5 Muscle-ups, Even, Movement of Choice Rep range should be something you can maintain. Movement of Choice should be something you are weak at. 2) Pause Back Squat + High Box Jump: 5 x 3 @ 60% + 10lbs Rest 90-120 seconds between sets. This is a superset, perform the Box Jumps as soon as you finish the 3rd Back Squat. Hold the Back Squat for 3 seconds in the bottom of each rep. 3) 3 rounds AQAP: 12 Power Snatch 115/75 24 Wall Balls 20/14 400m Run Focus on pushing the pace on the run, not trying to use it as a recovery. 4) Dog Sled Push: 30 seconds ON/2 minutes OFF HEAVY. You shouldn’t be able to push the sled fast. 5) Row: 4 x 1000m Rest 3 minutes between intervals. Goal is fastest consistent pace, i.e. you should try…

WOD: 1) Jerks: 2-2-2-2-2-2-2 Rest 90-120 seconds between sets. All sets should be within 80% of your heaviest set. 2) 12 minutes EMOTM: Movement of Choice Work on anything as long as it is something that you struggle with. 3a) “Lift Up Luke”- 5 minute AMRAP: 4 Power Cleans 155/105 24 Double-unders 10 Pull-ups Rest 60 seconds 3b) 4 minute AMRAP: 4 Power Cleans 155/105 24 Double-unders 10 Pull-ups Rest 60 seconds 3c) 3 minute AMRAP: 4 Power Cleans 155/105 24 Double-unders 10 Pull-ups Rest 60 seconds 3d) 2 minute AMRAP: 4 Power Cleans 24 Double-unders 10 Pull-ups Rest 60 seconds 3e) 1 minute AMRAP: 4 Power Cleans 155/105 24 Double-unders 10 Pull-ups Immediately Into 3f) AQAP: 50 Wall Balls 20/14 4) Run: 15 minutes EMOTM – 100m Runs should be as fast as possible. 5) GHD Sit-ups: 3 x 15-30 reps Rest 90 seconds between sets. 6) Single Leg KB Deadlift: 3 x…