Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 30 Seconds Active Squat Hold w/Plate Extended In Front 20 Glute Bridge-ups w/Medball Overhead 5/side Dynamic Samson Get those legs primed and ready to go. 1b) 10:00 – 24:00 – Every 2:00 x 7 sets: Landmine Squats 21-18-15-12-15-18-21 Start with a moderate load for the first set of 21, build to a heavy 12 for the day, then taper back out as needed as you climb back into the higher reps for the remaining sets. 1c) 24:00 – 31:30 – Every 1:30 x 5 sets: 5/side Landmine Split Squats Start at a light load and build load as deemed fit. Perform all reps on 1 side before switching to the other. 1d) 35:00 – 45:00 – Every 2:00 x 5 sets: 2 rounds of… 9 Dumbbell Deadlifts 7 Dumbbell Front Squats 5 Burpees Scale as needed. Hit these…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 30 seconds/side Banded Samson Stretch Station 2 – 20 Alternating Face Down Scorpions Station 3 – 40 Seconds Single-unders Get some blood flowing. Use the Single-unders as an opportunity to work on clean, concise positioning for carry over to your Double-unders. 1b) 13:00 – 28:00 – Every 2:30 x 6 sets: 10/arm Standing Landmine Press + 20 Pause Banded Tricep Kick Backs Pick a moderate load to start for the Landmine press, and build the loading each set as deemed fit. 1c) 28:00 – 32:00 – Every 1:00 x 4 sets: 1/direct Walk Hands Around Box (“Box Clock”) Scale to just having your feet on a plate. Can make this more difficult by getting yourself into a stink bug position on the box. Scale as needed based on ability. 1d) 35:00 – 45:00…