Author: Jade

WOD: 10 minute AMRAP:3 Handstand Push-ups15 Wall Balls 20/14 Rest exactly 8 minutes 3 rounds AQAP:15 Hang Power Cleans 135/9515 Burpees Post results/thoughts to comments A tough one on the shoulders today. It may have seemed like this was too tough, but it’s good to put yourself in an uncomfortable position, i.e. shoulders worked and then having to do handstand push-ups. Great job on the second WOD, that was a wicked lung burner. Hope to see lots of you tomorrow. Cheers. – Jade

WOD: Jump Rope Practice: 10 minutes 4 rounds of 4 minute AMRAP 1 minute Rest:8 Ball Slams 40/3012 Kettlebell Swings 53/3516 Box Jumps 24/18 Post results/thoughts to comments Great work today everybody. I saw at least one person get their first double-under. Lungs, lungs, lungs were had in today’s workout. Way to push hard, and keep moving through the workout. Sorry again for the lack of photos, won’t have anything for a few days. Hope to see a bunch of you tomorrow for a couple of good workouts. Cheers. – Jade

WOD: Deadlift:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax Reps @ 90% of 1RM 21-15-9 AQAP:Deadlifts 315/205Ring Dips Post results/thoughts to comments Big class again today. You all did awesome with your deadlifts, and a bunch of PR’s were had. With that please be careful when lifting heavy. Lifting heavy is awesome, it will make you stronger and make everything you do in life easier. With that, when you lift heavy, you need to lift safely. Deadlifting especially, you are moving a lot of weight around and if you don’t maintain your neutral back position you can hurt your back. I know a few folks hurt themselves today solely because too much weight was on the bar. If you feel your back start to go at all you should be setting the bar down and…

WOD: Hang Squat Snatch: 3-3-3-3-3 (These are unbroken sets, no letting the bar go after each rep, bring it back down to the hang after each rep) 15 minute AMRAP:1 Squat Snatch 135/953 Overhead Squats 135/9530 Lateral Bar Hops Post results/thoughts to comments Nice work today everybody on the snatches. Please remember, you will get way more out of working on these movements light and getting the technique dialed down than putting a bunch of weight on and muscling the movement around. My apologies to the 5:45 PM class. It was awesome to have so many people, 24 in fact, but we weren’t able to do the workout as written because of a space issue. I did my best to try and utilize the important movements of the workout and still get everyone going at once. We are moving, I don’t have an exact…

WOD: Front Squat: 5-5-5-5-5 5 rounds for Max Reps:30 seconds Chest-to-bar Pull-ups30 seconds Push Press 95/6530 seconds Burpees60 seconds Rest Post results/thoughts to comments Awesome to see so many people in today. A bunch of you hit front squat PR’s which is awesome. As often is the case many of you thought the met-con looked pretty easy, but it turned out to be pretty tough. This was a great opportunity to really work to hold onto the pull-up bar, and keep that bar in the rack position. Hope to see lots of folks tomorrow. Cheers. Bob hitting some front squats Up with the burpees – Jade