Author: Jade

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 20 Glute Bride-ups Station 3 – 10 Alternating Kettlebell/Dumbbell Curtsy Lunges Take your time with stations 2+3 and focus on good position and activation. 1b) 11:00 – 26:00 – Every 2:30 x 6 sets: 2 Pause Front Squats + 4 Front Squats Warm-up as needed. Reference last week for loading. Goal should be to work slightly heavier. Hold the bottom on the Pause for 2-3 seconds each rep. 1c) 30:00 – 45:00 – Every 3:00 x 5 sets – 12-10-8 – AQAP: Alternating Kettlebell Pistol Squat 35/26 Hang Power Cleans 135/95 Scale appropriately so that you have at least 30 seconds after completing the first set. Accessory: 2) Monostructural Conditioning – Row: 4 x 1K Rest 3 minutes between intervals. First three sets at moderate tempo. 4th…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Scapula Pull-Ups + 5 Hollow Rocks/Swings 5 Wall Therapy Squats 10 Box Step-ups Get yourself moving and some blood flowing. 1b) 10:00 – 16:00 – 6 minute AMRAP: 5 Strict Chest-to-bar Pull-ups 10 Dumbbell Goblet Squats 100/70 Scale as needed.  1c) 17:00 – 23:00 – AQAP: Perform the rounds and reps you completed in Part B for time Try to complete the same workload you just did in the AMRAP for time. 6 minute cap to get it completed. 1d) 24:00 – 30:00 – 6 minute AMRAP: 5 Dumbbell Hang Power Clean 100/70 10 Single Arm Dumbbell Box Step-Overs 100/70 Be mindful of switching the hands you hold the Dumbbell with on the Step-Overs to not overtax your grip on one hand. Dumbbell is to be held in the Farmer’s position for the Step-Overs. 1e) 31:00 – 37:00…