Author: Jade

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Machine or Run Station 2 – 5 Burpees + 15 Air Squats Station 3 – 3-5 Inchworm + Push-up Get some positions opened up and get some blood flowing. 1b) 10:00 – 45:00 – AQAP: 50-40-30-20-10 Single Arm Kettlebell Push Press 53/35 50-40-30-20-10 Kettlebell Goblet Squat 53/35 1000-800-600-400-200m Run For the Push Press split the reps in half between both arms. We’re going to use a standard that you must complete reps in sets of 5 reps at a time…does not mean you can’t do more than 5, and does not mean you can break-up the 5, but work in sets of 5 at a time. In addition make sure you are establishing a full Front Rack position each rep with the Kettlebell, bring it all the way down,…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3 Inchworm w/Push-up 10 Air Squats 10 Ring/Bar Rows 30 High Knees in Place Get your positions opened up and get you heart rate up. 1b) 10:00 – 25:00 – 5 rounds AQAP: 10 Strict Pull-ups 15 Dumbbell Floor Press 50/35 20 Air Squats 200m Run Scale as needed. This piece has a 15 minute cap. Ideally you are finishing with some rest so this isn’t just one AMRAP into the next. 1c) 25:00 – 35:00 – “Amanda” – 9-7-5 – AQAP: Muscle-ups Squat Snatch 135/95 Scale as needed. This piece has a 10 minute cap. Ideally you are finishing with some rest so this isn’t just one AMRAP into the next. 1d) 35:00 – 45:00 – 10 minute AMRAP: 20 Single Arm Dumbbell Box Step-ups 70/50 40 Double-unders 20 Alternating Dumbbell Hang Power Snatch 50/35 40 Double-unders…