Author: Jade

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 Pull-ups 10 Dumbbell Goblet Squats 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 10 Single Arm Dumbbell Box Step-Overs 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 – AQAP: Perform the…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dogs 5/side Single Leg Kettlebell/Dumbbell Romanian Deadlifts 5 Box Jumps Get yourself moving and those hips and back primed to pull and explode. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 20 Hip Thrusts w/Medball Start with no loading as deemed appropriate, add loading via a Medball as deemed fit. 1c) 19:00 – 29:00 – Every 2:00 x 5 sets: 10 Double Kettlebell Deadlifts + 10 Kettlebell/Dumbbell Goblet Good Mornings Deadlifts should be done with Kettlebells between the legs. Start with a moderate load and build as deemed fit. Transition from the Deadlifts right to the Good Mornings. Keep the weight fixed on the Good Morning’s and focus on good activation and positioning. 1d) 34:00 – 45:00 – 11 minute AMRAP: 50 Calories Ski/Bike/Row 40 Alternating Dumbbell Front Rack Lunges 30 Calories Ski/Bike/Row…