Author: Jade

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Alternating Toe-ups 10 Bird Dog  10 Russian Kettlebell Swings 30 seconds Machine Get yourself moving and warm. Increase the pace on the machine each round to get your heart rate up. 1b) 13:00 – 34:00 – Every 7:00 x 3 sets: 7-5-3 Push Press 21-15-9 Deadlift + 250m/225m Row/Ski or 500m/450m C2 Bike or 600/550m Assault Bike or 200m Run For this piece perform the 7 Push Press, then 21 Deadlifts at the same weight you performed the Push Press at. From there the goal stimulus is to increase load for the 5 Push Press, perform the 15 Deadlifts at the increased loading, and finally increase loading again for the 3/9 reps. Think of this as a speed strength piece. Perform the first set of each movement, increase load as deemed fit with as little…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Banded Upright Rows + 10 Air Squats Station 2 – (3x) Muscle Snatch + Hang Power Snatch + Pause Overhead Squat Athletes following Move/Power use a PVC pipe, athletes following Sport/Comp use a Barbell for Warm-up. 1b) 9:00 – 33:00 – Every 1:00 x 24 sets: Sets 1-8 (9:00 – 17:00) Muscle Snatch + Hang Muscle Snatch + Snatch Push Press Sets 9-16 (17:00 – 25:00) Power Snatch + Hang Power Snatch + Heaving Snatch Balance Sets 17-24 (25:00 – 33:00) Snatch With 3 Second Pause In The Bottom For your first two pieces you have a good bit of volume on a short timeline. Keep the loading light-to-moderate, and focus on good clean movement and hitting proper positions. When you get to the Snatch singles feel free to build…