Author: Jade

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) – 9 Dumbbell Bench Press Sets 9-16 (17:00 – 25:00) – 12 Alternating Bent Over DB Piston Row Sets 17-24 (25:00 – 33:00) – 15 Seated Plate Around The World For this piece work to pick weights that are challenging but that you can maintain for all 8 sets of each movement. For the Bent Over Rows, this is 6/side, performed like a Piston, as one arm goes up, the other comes down. Plate Around the Worlds should alternate…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Low Samson Stretch + Rotation Overhead 10/side Single Leg Glute Bridge Ups 50 Single Leg Alternating Single-unders Get yourself moving. Perform normal Single-unders if you don’t have the skill of alternating single foot skipping. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 15 Dumbbell/Kettlebell Goblet Box Squats Setup the box so when you sit on it you are right around Parallel, or a hair above. Focus on lower slow and under control, really reaching back with your hips/hamstrings. Focus on standing aggressively and explosively. 1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 14 Alternating Dumbbell Front Rack Reverse Lunges Start at a moderate load and build each set as deemed fit. Make these difficult. Alternate legs each rep. 1d) 26:00 – 32:00 – Every 1:00 x 6 sets: 10-15 Sumo Stance Medball Good…