Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Air Squat 10 Alternating Bird Dog 5/side RNT Romanian Deadlift Take your time and focus on good range of motion and activation through your positions. 1b) 10:00 – 25:00 – Every 3:00 x 5 sets – Back Squat: 10-8-6-8-10 We will be working through some reverse pyramid waves in the coming weeks. These can be incredibly mentally demanding. The goal should be to get to a heavy demanding set of 6 by the 3rd set, and then pull back slightly finishing with heavy sets of 8 and 10 after taxing your legs hard on the set of 6. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side RNT Kettlebell Romanian Deadlift Focus on position and balance first, load second…depending on your abilities and control, this may be done with no loading at all. 1d) 36:00…

WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 20 seconds/side Plank Hold Station 2 – 5-10 Wall Therapy Squats Station 3 – 3 Inchworm + 3 Scapula Push Ups + Calf Stretch Station 4 – 40 seconds Run or Cardio Get yourself good and warm and ready to go. 1b) 17:00 – 45:00 – 5 rounds AQAP: 15 Hang Power Cleans 185/135 30 Wall Balls 30/20 500m Run Scale as needed. Keep yourself moving, scale the Wall Ball appropriately so you are able to get through the 30 reps in 2-3 each round. Accessory: 2) Monostructural Conditioning – Run: 45 minutes Nasal Only Easy to moderate pace. 3) Olympic Lifting – Push Press: 5 sets of 5 @ 75% Rest 2-3 minutes between sets. 4) Gymnastics – Strict Ring Muscle-up Negatives: 5 sets of 5 Jump to the support position and then…