Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 20 Box Jump overs 24/20 20 Back Squats 65/45 20 Ring Rows 20 Abmat Situps Scale as needed. 1b) 6:30 – 11:30 – 5 minute AMRAP: 12 Knees-up 12 Ball Slams 40/30 12/side Lateral Bar Hops Scale as needed. 1c) 13:00 – 18:00 – 5 minute AMRAP: 20 Wall Balls 14/8 10 Push-ups Scale as needed. 1d) 19:30 – 24:30 – 5 minute AMRAP: Dumbbell Hang Squat Clean Thrusters 35/25 Extra Work: 2) Double-unders – 10 minutes Practice: Work on Any of the Following A – Spend the time practicing the Skill B – 10 rounds of 10 Unbroken Double-unders – Rest as needed C – 8 rounds of 20 Unbroken Double-unders – Rest as needed Spend your time working through one of these options. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 20 minute EMOTM: 1 – 50ft Heavy Dog Sled Push 2 – 5/side Single Arm Dumbbell Row 3 – 20-30 Hollow Rocks 4 – 5/side Single Leg Kettlebell Romanian Deadlift Build as heavy as possible on the Dog Sled, make it a hard 15-20 second effort. Work the Dumbbell Row as heavy as possible, staying strict, performing all reps on 1 side before switching to the other. Focus on position over loading for the RDL’s. 2) 7 minute EMOTM: 8 D-Ball Over the Shoulder 70/50 12 Air Squats Scale as needed. Goal is for your first round to take around 40 seconds knowing that it will likely slow each round. If you can’t complete the reps as an EMOTM, scale volume as needed. Extra Work: 3) Half Kneeling Single Arm Dumbbell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible….