Author: Jade

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: 2-2 Cluster Back Squat Reference last week for loading. We should be getting some heavy weight on the bar at this point. Look to start your sets today towards the top end of your loading from last week. 1c) 24:00 – 31:30 – Every 1:30 x 5 sets: 16 Dumbbell Front Rack Box Step-ups Box height should be knee and hip in line when stepping on the box. Alternate legs each rep. Load as deemed fit. 1d) 35:00 – 45:00 – AQAP: 64-48-32-16 Double-unders 32-24-16-8 Burpee-to-Target Scale as needed. Burpee-to-Target standard is both hands touching something 6″ out of your reach. Accessory: 2) Secondary…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Scapula Pull Ups + 10 Lateral Lunges Station 2 – 10 Toe-Ups + 10 Quad Stretch Station 3 – 100-200m Run or 40 seconds Machine Focus on good positions and activation. If you’re feeling tight or like a specific area needs extra warm-up add it in accordingly. 1b) 15:00 – 45:00 – 30 minute AMRAP: 20 Wall Balls 14/8 300m Run 20 Push-ups 300m Run Scale as needed. Accessory: 2) Secondary Conditioning – Row: 10K Perform this as the 2016 “Granite Games” Event #1, with two scores, the time to complete the first 1K, and then time to complete the 10k. 3) Olympic Lifting – Snatch Grip Behind the Neck Push Jerk: 10 sets of 1 Establish a heavy lift for the day. Rest 90-120 seconds between sets. 4) Gymnastics – Handstand Hold:…