Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Squat Hold + Reach Overhead 10 Glute Bridge Up w/Mini Band Around Knees 5/side Single Arm Russian Kettlebell Swing Get some blood flowing. Focus on get hip/hamstring loading on the Swing, and focus on a smooth hand switch. 1b) 9:00 – 24:00 – Every 2:30 x 6 sets: 3 Pause Back Squats + 5 Back Squats Warm-up as needed. Start at a moderate load. Build as heavy as deemed fit. Pause Squats hold the bottom for 3 seconds each rep. 1c) 24:00 – 32:00 – Every 1:00 x 8 sets: 5/side Single Arm Kettlebell/Dumbbell Overhead Lateral Box Step-up Start light. Focus on position over loading, this may be just your arm overhead depending on your mobility. 1d) 35:00 – 44:00 – 9 sets of :40 Max Reps/:20 Off: Station 1 – Ski/Bike/Row/Run Calories Station 2 –…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 Inchworm + Calf Stretch 6 Air Squats With 5lb Plate Held Straight Out 100m Run or 30 seconds Machine Take your time, and really focus on nice position in the Squat and getting your hips opened up. 1b) 12:00 – 45:00 – 5 rounds AQAP: 30 Alternating Pistol Squats 20 Calories Assault Bike 10 Power Cleans 225/155 5 Paralette Handstand Push-ups Scale as needed. Range of Motion for the HSPU should be head to ground. Accessory: 2) Secondary Conditioning – Run: 5K @ 85% of Time Trial Effort Work for steady pacing from start to finish. 3) Olympic Lifting: A – Every 1:00 x 7 sets – 1 Power Snatch + 1 Snatch + 1 Overhead Squat (1 set @ 65%, 2 sets @ 70%, 4 sets @ 75%) B – Every 2:00 x 7 sets –…