Author: Jade

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 5 Inchworm + Calf Stretch Station 2 – 20 Banded Good Mornings Station 3 – 10 Scapula Pull Ups + 20 Seconds Active Hollow Hang Focus on clean positions and getting a good stretch in where applicable. 1b) 14:00 – 29:00 – Every 3:00 x 5 sets: 7/side Kettlebell/Dumbbell Suit-Case Deadlifts 14 Strict Pull-ups 21 V-ups Scale reps as needed so you get at least 30 seconds of rest. Start at a comfortable loading and build each set as deemed fit. You assistance as need for the Strict Pull-ups…they should be done with at most, 1 break. 1c) 33:00 – 45:00 – 12 minute AMRAP: 21/15 Calories Ski/Bike/Row 15 Kettlebell Swings 53/35 9 Push-ups Pick a loading for the Swings you can maintain unbroken for all sets. If you’d like to run,…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 seconds/side Side Plank Hold Station 2 – 5 Vertical Jumps + 10 Air Squats Station 3 – 3 Muscle Snatch + 3 Power Snatch + 3 Overhead Squats Athletes Olympic lifting today use a barbell, all other athletes use a PVC pipe for warm-up. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 10 Dumbbell Bench Press + 5/side Single Arm Dumbbell Row Load as deemed fit. Goal should be to at least maintain for build loading through each set. For the Dumbbell rows perform all reps on one side before switching to the other. 1c) 18:00 – 28:00 – Every 1:00 x 10 sets: Station 1 – 5/side Lying Dumbbell Side Press Station 2 – 10 Lying Dumbbell Pull-Overs Both movements can be performed on the Bench. Alternate back…