Author: Jade

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 3 Inchworms 10 Sumo Stance Pause Air Squats 30 seconds Machine Take your time with the Inchworm and Air Squats and get your positions opened up. Hit a moderate tempo on the machine to wake up your aerobic system. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: Sets 1-5 (10:00 – 20:00) – 10 D-Ball Pause Above Parallel Bear Squats + 10 Glute Bridge-ups Sets 6-10 (20:00 – 30:00) – 7/side Dumbbell Front Rack Split Squat For the first 5 sets the Pause is performed on the way up…perform a squat, as you come out of the bottom pause just above parallel focus on driving the knees out and keeping the glutes engaged. Pause for 2-3 seconds before driving up to finish the rep. Split Squats are performed all 7 reps on 1 side…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Machine or Run Station 2 – 7 Medball Deadlifts + 7 Medball Front Squats + 7 Medball Push Press Station 3 – 5 Inchworm + Push-ups Get yourself warm and get your positions open. 1b) 12:00 – 45:00 – “Rozendaal” – AQAP: 51 Wall Balls 14/8 Then…10 rounds of… 7 Dumbbell Deadlifts 35/25 200m Run 18 Push-ups Then… 51 Wall Balls 14/8 Paying tribute to a great member, friend, and person of our community today. Accessory: 2) Secondary Conditioning – Ski Erg: 12 sets of 250m Hard efforts. Rest is the time it takes you to complete the previous interval. 3) Olympic Lifting – Behind the Neck Snatch Grip Push Jerk: Heavy Single Spend 15-20 minutes and build to a heavy single for the day.  4) Gymnastics Conditioning – 15 minute AMRAP:…