Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 20 Banded Face Pulls w/Pause  10 Alternating Plank Shoulder Taps 30 seconds Machine Get some blood flowing and your body “awake.” 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: 8/side Half Kneeling Kettlebell Strict Press + 8 Kettlebell Halos Start at a moderate load and build as heavy as deemed fit. Based on your abilities you may have two different weights for the two movements. For the Strict Press, perform all reps on 1 side before switching to the other…start on your non-dominant arm first. 1c) 25:00 – 28:00 – 3 minute AMRAP: Push-ups Max reps…focus on clean quality reps. 1d) 33:00 – 45:00 – 3 rounds for Max Reps: 1 minute Alternating Dumbbell Hang Power Snatch 1 minute Single or Double-unders 1 minute Ski/Bike/Row 1 minute Rest Get after the stations and push hard. Focus…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Supinated Banded Pull Aparts 10 Scapula Pull-ups 10 Squat Hold + Reach Overhead Get those shoulders warm and active. Focus on maintaining a nice squat position in the bottom of the reach overheads. 1b) 10:00 – 19:00 – Every 1:00 x 9 sets: Sets 1-4 (10:00 – 14:00) – 10 Dumbbell Bent Over Rows @ Tempo 2.2.2 Sets 5-9 (14:00 – 19:00) –  5/side Kettlebell/Dumbbell Windmill Focus on nice tempo on the Bent Over Rows. For the Windmills goal is positioning over loading. If you don’t have the overhead mobility for this drill perform 5/side Half Turkish Get-ups. 1c) 19:00 – 29:30 – Every 1:30 x 7 sets: Sets 1-3 (19:00 – 23:30) – 10/side Single Arm DumbbellB/Light Plate Lat Pull Over With Pause Sets 4-7 (23:30 – 29:30) – 5/side Pause Single Arm Kettlebell/Dumbbell Upright…