Author: Jade

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Banded Scapula Push-ups + 10 Hollow Rocks Station 2 – 10 Banded Pass Throughs + 10 Air Squats Station 3 – 45 seconds Ski/Bike/Row Get yourself moving. Increase the intensity on the machine each round to get your aerobic system going. 1b) 13:00 – 28:00 – Every 2:30 x 6 sets: Dead-Stop Strict Press 8-6-4-4-6-8 Same theme as last week. Pause at the Front Rack on every rep. Build as heavy as deemed fit. Work to back off the loading as little as possible when shifting back up to the higher reps…don’t be afraid to fail. 1c) 31:00 – 45:00 – Every 2:00 x 7 sets: 15/10 Calories Ski/Bike/Row 10 Ring Dips 10 Dumbbell Floor Press 50/35 Hit these as hard efforts. Scale output as needed so you have at least…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Banded Face Pulls (Attached Low On Rig) 10 Squat Hold + Reach Overhead 5/side Single Arm Dumbbell Tempo Overhead Squats Take your time and focus on good activation and positions. If you don’t have the mobility for the OHS, perform a Single Arm Front Squat instead. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Sets 1-5 (10:00 – 15:00) – Muscle Snatch + Snatch Push Press Sets 6-10 (15:00 – 20:00) – Hang Power Snatch + Snatch Start at a light load and build as deemed fit. Drop the bar between the Hang Power Snatch and Snatch. 1c) 20:00 – 30:00 – Every 1:15 x 8 sets: Sets 1-4 (20:00 – 25:00) – Muscle Clean + Pause Thruster Sets 5-8 (25:00 – 30:00) –  Power Clean + Halting Split Jerk + Split Jerk Start…