Author: Jade

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5 Inchworm + Push-up Station 2 – 10 Wall Therapy Squats Station 3 – Easy Cardio Take your time with the Therapy Squats and really focus on maintaining the best position you possibly can. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 2-2-2 Cluster Back Squat Reference last week for loading and work to build a little heavier than last week. Rest 5-10 seconds between each Cluster set. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 8 Dumbbell/Kettlebell Goblet Pause Lateral Lunges Start with no loading, or even assisted as needed. Pause in the bottom of each rep for 1-2 seconds. We are still looking for full range of motion, hip below knee on these. Alternate sides each rep for a total of 8 reps. 1d) 36:00 – 45:00…

WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 40 seconds Machine/Run Station 2 – 10-20 Lateral Step ups Station 3 – 15-25 Air Squats With Plate Station 4 – 20 Banded Pull Aparts Station 5 – 20 Good Mornings Hit good range of motion on all positions and get your body ready to go. 1b) 15:00 – 25:00 – 7 rounds AQAP: 5 Thrusters 75/55 10/8 Calories Machine or 100m Run Use a loading for the Barbell that is appropriately difficult, it should get hard to perform the 5 Thrusters by the end. 1c) 25:00 – 45:00 – 20 minute AMRAP: 40 Air Squats 300m Run 20 Push-ups 10 Ring Rows Athletes working outside can sub 10 Bent Over Dumbbell Rows for the Ring Rows. If you can’t run your machine subs are 375/350m Row or Ski, 750/675m C2 Bike,…