Author: Jade

WOD: 1) 20 minutes EMOTM: Odd, Basic Barbell Movement, Even Movement of Choice Basic Barbell movement can be Press, Push Press, Bench Press, Front Squat, Back Squat, Deadlift, Power Clean, Barbell Row, at 1-5 reps. Movement of choice can be anything you’d like to work on, but it should be a weakness. 2) 10 minute AMRAP: 10 Kettlebell Sumo Deadlift High-pulls 70/53 10 Kettlebell Goblet Squats 70/53 Extra Work: 3) Kettlebell Turkish Get-up: 3 x 5/side Rest 90 seconds between sets. Heavy as possible. 4) Hip Extension: 4 x 15 Rest 90 seconds between sets. Weight if able. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments  

WOD: 1a) Bench Press: 5-5-5-5-5 Warm-up as needed. Rest 90 seconds between sets. Heavy as possible. 1b) Supinated Barbell Row: 5-5-5-5-5 Warm-up as needed. Rest 90 seconds between sets. Heavy as possible. 2) AQAP: 80 Double-unders 400m Run 30 Toes-to-bar 50 Burpee-to-Target 30 Toes-to-bar 400m Run 80 Double-unders Target should be a minimum of 6″ out of your reach. 3) Pull-up Practice: 10 minutes Work on some facet of Pull-ups. 4) Hip Thrusts: 4 x 8 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments  

WOD: 1) Touch and Go Snatch: 3-3-3-3-3 Warm-up as needed. Rest 90-120 seconds between sets. These are all full squat. 5 working sets. 2) Touch and Go Clean + Jerk: 3-3-3-3-3 Warm-up as needed. Rest 90-120 seconds between sets. These are all full squat. 5 working sets. This should be 3 Touch and Go Cleans and a finish with 1 Split Jerk. 3) 7 minute Up Ladder: 1 Bar Muscle-up 1 Power Snatch 155/105 1 Shoulder-to-Overhead 155/105 At 7 minutes immediately start AQAP… 50 Kettlebell Swings 70/53 Sub for Bar Muscle-up is 2x in Pull-ups Extra Work: 4) GHD Sit-ups: 3 x 15-30 Rest 90 seconds between sets. Pick a rep count you can maintain for the set without having to slow your pace significantly. 5) Airdyne: 3 x 1 mile Rest 3 minutes between efforts. For results post detailed weights, reps, times,…