Author: Jade

*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1a) 0:00 – 12:00 – Every 2:00x  6 sets: Set 1 – 7 Front Squats Set 2 – 5 Front Squats Set 3 – 3 Front Squats Set 4 – 7 Front Squats Set 5 – 5 Front Squats Set 6 – 3 Front Squats Vary loading each set as needed. Work as heavy as deemed fit. Make sure each and every rep maximizes the range of motion you’re physically capable of. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 10 Dumbbell Farmers Box Step-ups These are 5/side. Pick a weight that you can perform with moderate effort and that you can maintain for all 7 sets. 1c) 19:00 – 24:00 – 5 minute AMRAP for Quality: 10/side Single Arm Kettlebell…

WOD: 1a) 0:00 – 12:00 – 12 minute AMRAP: 27 Single Arm Dumbbell Overhead Lunges 50/35 18 Ball Slams 70/50 9 Strict Pull-ups For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups. 1b) 14:00 – 23:00 – 9 minute AMRAP: 21 Single Arm Dumbbell Overhead Lunges 50/35 14 Ball Slams 70/50 7 Strict Pull-ups For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups. 1c) 25:00 – 31:00 – 6 minute AMRAP: 15 Single Arm Dumbbell Overhead Lunges 50/35 10 Ball Slams 70/50 5 Strict Pull-ups For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups. Extra Work: 2) Overhead Yoke Carry: 4 sets of 50ft Rest 90-120 seconds between sets….