Author: Jade

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row/Run Station 2 – 5 Cat/Cow + 10 Air Squats Station 3- 10 Scapula Push Ups + 10 Calf Stretch Push the intensity each round on Station 1 to get your heart rate up and ready to go. 1b) 14:00 – 45:00 – AQAP: 1200m Run 60 Wallballs 20/14 40 Deadlifts 155/105 30 Strict Ring Dips 40 Deadlifts 155/105 60 Wallballs 20/14 1200m Run Scale as needed. Accessory: 2) Secondary Conditioning – Trail Run: 5K Get after it and get outside and have fun. 3a) Olympic Lifting – Snatch + Overhead Squat: 1 set @ 70% 1 set @ 75% 1 set @ 80% 1 set @ 85% 1 set @ 80% 1 set @ 75% 1 set @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3b) Olympic Lifting…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3/side Plate Flip 2/side Hip Air Plane With Band Around Knee 2 Clean Deadlift 2 Thruster All athletes can use a PVC Pipe or Barbell to warm-up. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 1 Snatch Pull With Pause At Knee + 1 High Hang Power Snatch + 1 Behind the Neck Snatch Push Jerk + 1 Overhead Squat Warm-up as needed. Build as heavy as deemed fit…we lifted heavy on Tuesday, today is meant to be a little lighter and more skill intensive. 1c) 19:00 – 31:00 – Every 1:30 x 8 sets: 1 Clean Pull With Pause At Knee + 1 High Hang Power Clean + 1 Thruster + 1 Jerk Start loading where you finish with your Snatch complexes. Build as heavy as deemed fit…we lifted heavy on Tuesday, today is…