Author: Jade

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Banded Pull-Aparts + 5 Pause Scapula Pull ups + 5 Hollow Rock Swings Station 2 – 3 Snatch Grip Deadlifts + 3 Hang Power Snatch + 3 Push Jerk Get some blood flowing and your body ready to go. Move/Power athletes warm-up with a PVC Pipe, Sport/Competition athletes use a barbell. 1b) 10:00 – 19:00 – Every 1:00 x 9 sets: Sets 1-3 (10:00 – 13:00) – 3 High Hang Power Snatch Sets 4-6 (13:00 – 16:00) – 2 Hang Power Snatch Sets 7-9 (16:00 – 19:00) –  5-10 Pull Ups + 1 Power Snatch Start at a light load and build as heavy as deemed fit. For the Pull-ups these are done Kipping, pick a rep count that you can maintain unbroken. 1c) 19:00 – 29:00 – Every 1:15 x…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Table Top Up/Downs 15 Glute Bridge Ups 30 Single-unders Get your posterior chain firing, and focus on the skill and position of jumping rope. 1b) 10:00 – 24:00 – Every 2:00 x 7 sets: 5 Front Squats Reference last week for loading. Goal should be to start your first set somewhere around the middle of your weights from last week and build.  1c) 24:00 – 31:30 – Every 1:30 x 5 sets: 10 Overhead Reverse Lunges Perform these taking the bar from the floor. Alternating legs each rep. Build as heavy as deemed fit. Mobility dependent, experiment with different grip widths if you’re interested and find where you feel most stable. 1d) 35:00 – 45:00 – AQAP: 120-90-60-30 Double-unders 40-30-20-10 Burpee-to-Target Scale as needed. Burpee-to-Target standard is both hands touching something 6″ out of your reach. Accessory:…