Author: Jade

WOD: 1) Back Squat: 1 x 4 @ 70%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 85% Warm-up as needed. Rest only 90 seconds between sets. 2) Front Squat: 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70% Rest 90 seconds between sets, including the transition from Back Squat to Front Squat. 3) “Big Fran”- 15-12-9 – AQAP: Thrusters 135/95 Chest-to-bar Pull-ups Rest Exactly 3 minutes 4) AQAP: 50 Burpees This is a running clock for the two conditioning pieces. It is up to the athlete to keep track of their times. 5) Dumbbell Front Rack Bulgarian Split Squats: 3 x 8/side Rest 90 seconds between sets. 6) Hip Extension: 3 x 15-25 Rest 90 seconds between sets. Focus on some extra extension on these. For results post weights of…

WOD: 1) 20 minute AMRAP: 20 Kettlebell Swings 70/53 20 Power Snatches 75/53 20 Hand Release Push-ups Extra Work: 2) Muscle-up: 10 minutes EMOTM Pick a rep number that you can sustain for the duration of the 10 minutes. 3) L-Sit: Reverse Tabatta – 8 x 10:20 Hold an L-sit on the Paralettes for 10 seconds, then rest 20 seconds, repeat for 7 more rounds. For results post Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post reps, thoughts, etc. Post Results/Thoughts To Comments

WOD: 1) “Hawks” – AQAP: 1000m Row 50 Deadlifts 225/155 50 Thrusters 95/65 50 Box Jumps 30/24 50 Burpees 50/side Plate Overhead Walking Lunges 45/25 100 Double-unders 2 Years ago one of my best friends, an athlete at CVCF, and a amazing person passed away pursuing what he loved most in life…life can be taken away at anytime, follow your dreams, don’t hold back, and don’t wait for tomorrow to make that next step in your life, make it today. Extra Work: 2) Strict Pull-ups: 5 sets of Max Reps Rest 2 minutes between sets. 3) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. For results post time to complete Met-con along with any scaling used. For Extra Work post reps and weights. Post Results/Thoughts To Comments    

WOD: 1) 15 minutes EMOTM: On 0:00 Work Your Weakness Movement 1-5 reps, On 0:30 20 Double-unders This movement should be something that you struggle with, something that is difficult for you. If you can’t do Double-unders then perform 20 seconds of Double-under practice. 2) 50-40-30-20-10 – AQAP: Kettlebell Swings 70/53 Abmat Sit-ups For results post movement, weight, and reps for Work Your Weakness, and time to complete Met-con along with any scaling used. Post Results/Thoughts To Comments