Author: Jade

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 20/14 300m Run 20 Handstand Push-ups (10 Strict + 10 Kipping) 5 Squat Cleans 225/155 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…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 4 Burpees 5 Cat/Cow 6 Alternating Bird Dogs 7 Good Mornings Get your trunk active and warm, focus on hitting good position and stretch on the Good Mornings. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 7 Deadlifts Warm-up as needed. Reference last week for loading. Goal should be to work heavier than last week. Set the bar dead on the floor every rep. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 8 Dumbbell Rhythm Squat Jumps Focus on quality of movement over loading. 1d) 35:00 – 45:00 – AQAP: 25 Power Snatch 95/65 20 Power Snatches 135/95 15 Power Snatches 165/115 Every 1:00 Perform 20 Double-unders Scale as needed. Workout starts with 20 Double-unders. Perform 20 Double-unders at the top of every minute until you finish the workout or you hit the time…