Author: Jade

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 Seconds Cardio Station 2 – 3 Snatch Pull + 3 Hang Muscle Snatch + 3 Pressing Snatch Balance Station 3 – 3 Strict Pull Ups/Ring Rows + 6 Push Ups + 9 OHS Get some blood flowing. Push the tempo up on each round on the machine to get your heart rate up. Athletes in Comp/Sport use a barbell those in Power/Move use a PVC pipe for warm-up. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets: 1/side Kettlebell/Dumbbell Turkish Get-up Start at a moderate-light load and build as deemed fit. This is a great movement to challenge yourself with loading, so work to develop your upper weight with this, don’t always use what’s “comfortable.” 1c) 20:00 – 25:00 – Every 30 seconds x 10 sets: 2 Speed Deadlifts @…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 2x Monster Walk Front + Back In Your Box 30 seconds Machine Push the tempo on the machine each round a little higher to get your heart rate up. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: 20 Lateral Hurdle Hops + 2 Back Squats Use the mini-hurdles for this, around 6″. Scale to a Dumbbell or PVC Pipe as needed…the goal stimulus is to work with something you can bound over. Start at a moderate load with the Back Squats and build as heavy as deemed fit. 1c) 22:00 – 32:00 – Every 1:00 x 10 sets: Odd – 5/side Single Leg Medball Romanian Deadlift w/3 second Pause Even – 10 Alternating Barbell Front Rack Box Step-ups For each movement pick loading that you can maintain for all 5 sets of each movement. For…