Author: Jade

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Band Pull-Aparts 10 Scapula Pull-ups 10 Hollow Rocks 10 Air Squats or Single Arm Dumbbell Overhead Squat 30 seconds Ski/Bike/Row/Run Take your time and get yourself warm. Those performing Dumbbell Squat Snatches today should grab a light Dumbbell for the warm-up and perform Single Arm Dumbbell Overhead Squats to get that position warmed up. 1b) 10:00 – 45:00 – 5 rounds AQAP: 10/side Single Arm Dumbbell Squat Snatch 50/35 20 Pull-ups 30 Air Squats 400m Run Scale as needed. For the Snatches perform all 10 reps on 1 arm before switching to the other. If you are injured and can’t run your subs are…500/450m Row/Ski or 1000/900m C2 Bike or 1200/1100m Assault Bike. Accessory: 2) Secondary Conditioning – 5 rounds AQAP: 5 Wall Climbs 40/30 Calories Ski Erg Goal pacing for this is for every round…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1- 40 Seconds Single-unders Station 2 – (3x) Clean Pull w/Pause @ Top + Low Hang Power Clean + Push Press Athletes following Move/Power use a PVC pipe to warm-up, those in Sport/Competition use a Barbell for warm-up. 1b) 10:00 – 16:00 – Every 1:30 x 4 sets:  2 Clean Pull w/Pause @ Top + 2 Muscle Clean + 1 Push Press + 1 Push Jerk Use this as warm-up/position work. Start light and build loading as deemed fit. 1c) 16:00 – 24:00 – Every 1:00 x 8 sets:  1 Clean Pull w/Pause @ Top + 1 Low Hang Power Clean + 1 Low Hang Clean Build loading from Part B. This is a good bit of volume on a tight time window, so loading will most likely stay moderate to moderately heavy. 1d) 24:00…