Author: Jade

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Down Dog + Calf Stretch 10 Barbell/PVC Deadlift 10 Barbell/PVC Strict Press 100m Run or :30 Seconds Easy Cardio Grab an appropriate Barbell/PVC depending on what you’re doing in the workout for today. 1b) 12:00 – 45:00 – AQAP: 100 Alternating Lunges 1000m Run 80 Box Jumps 24/20 800m Run 60 Dumbbell Hang Power Cleans 600m Run 400 Dumbbell Shoulder-to-Overhead 400m Run Scale as needed. Loading should allow you to do weighted movements in sets of 10 or so reps. Accessory: 2) Secondary Conditioning – 30 minute AMRAP: 300m Run 100m D-Ball Bear Carry Work for consistent, steady pacing. Use a D-Ball you can carry unbroken. 3a) Olympic Lifting – Every 1:00 x 7 sets: Power Snatch + Snatch + Overhead Squat 1 @ 65% 2 @ 70% 2 @ 75% 2 @ 80% Warm-up as…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Scapula Push Ups + 10 Shoulder Plank Taps Station 2 – 10 Table Top Up/Downs With Pause Station 3 – 3 Clean Deadlift + 3 Hang Power Clean + 3 Push Jerk If you’re following the Move or Power programming use a PVC Pipe to warm-up, if you’re following the Sport or Competitor programming use a Barbell to warm-up. 1b) 9:00 – 21:00 – Every 1:30 x 8 sets: 10 Bent Over Dumbbell Rows (Elbows Wide) + 10-20 Dumbbell Plank Hold + Pass Through Load as deemed fit. Feel free to start light and build loading as deemed fit. 1c) 21:00 – 27:00 – Every 1:30 x 4 sets: 5/side Single Arm Tall Kneeling Dumbbell/Kettlebell Arnold Press + 10-20 Banded Face Pulls Load as deemed fit. Feel free to start light…