Author: Jade

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Dumbbell Plank Pass Throughs 5 Scapula Ring or Bar Pull-ups + 5 Hanging Hollow Rocks 10 Pause Table-Top Up-Downs 5 Burpees Get yourself moving and some blood flowing. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: Strict Press 6-4-2-2-2-4-6 Reference last week for loading. Build to a heavy Double for the day and work to taper out the weight as little as possible as you finish through the sets of 4 and 6. 1c) 30:00 – 45:00 – Every 1:00 x 15 sets: Station 1 – 30 Double-unders + 1-5 Ring Muscle-ups Station 2 – 10 Dumbbell Floor Press + 10 Kettlebell Swings  Station 3 – 5 Seated Box Jump For the Seat Box Jumps sit on plates or a bench, putting you roughly at parallel when sitting. Pick loading for the Floor…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 45 seconds Ski/Bike/Row Station 2 – 10 Air Squats + 10 Hollow Rocks Station 3 – 3 Muscle Snatch + 3 Power Snatch + 3 Snatch Move/Power athletes use a PVC pipe for warm-up, Sport/Comp use a Barbell. 1b) 11:00 – 23:00 – 3 sets of 3:00 ON/1:00 OFF – Snatch: Set 1 – 12 @ 75/55, 9 @ 95/65, 6 @ 115/75 Set 2 – 9 @ 115/85, 6 @ 125/90, 3 @ 135/95 Set 3 – 6 @ 155/105, 3 @ 160/110, 1 @ 165/115 Snatches are anyway, anyhow. Scale loading as needed based on abilities. If you finish under 3 minutes you get extra rest. 1c) 23:00 – 30:00 – Every 1:00 x 7 sets:  1 Clean Pull + 2 Tall Power Cleans + 1 Halting Split Jerk Keep…