Author: Jade

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: :30 Second Wrist Stretch On Floor 10 Pause Banded Face Pulls 5/side Kettlebell Windmills 1 minute Ski/Bike/Row Take your time on the Windmills and focus on clean, nice positions. Pick-up the tempo on the machine each round to get your heart rate up. 1b) 12:00 – 30:00 – Every 1:30 x 12 sets: Station 1 –  10 Strict Chin-ups + 20 Banded No Money’s Station 2 –  10/side Band Resisted Side Plank Dips + 10 Overhead Dumbbell Tricep Curls Alternate between the two couplets for a total of 6 sets of each. Try to pick efforts you can maintain for the course of all 6 cycles. 1c) 35:00 – 45:00 – 10 minute AMRAP: 10 Dumbbell Plank Rows 10 D-Ball Over The Shoulder 10 Calories Ski/Bike/Row Scale as needed. Accessory: 2) Monostructural Conditioning – Every 1:00 x 20…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Bent Over “Y” Raise 5 Snatch Deadlift 5 Snatch Push Press 10 Hollow Rocks Athletes in Move/Power warm-up with a PVC Pipe, athletes in Sport/Comp use a Barbell. 1b) 10:00 – 17:00 – Every 1:00 x 7 sets: 10 Dumbbell Bench Press + 10 Bench Ski Jumpers Pick a loading that is tough, but manageable, that you can maintain through all 7 sets. For the Ski Jumpers focus on bounding and working that reactivity off the floor. 1c) 17:00 – 35:00 – Every 2:00 x 9 sets: Station 1 –  90 seconds Hard Ski/Bike/Row Station 2 –  30 Kettlebell Swings Work at a hard, but maintainable pace for the machine. For the Kettlebell, use a weight that you can perform Unbroken, but that is tough to complete. This piece should be a total of 5 sets…