Author: Jade

WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 20 seconds/side Single Arm Overhead Kettlebell Hold Work as heavy as able focusing on warming up your shoulders and working on shoulder stability. 1b) 6:00 – 18:00 – Every 1:30 x 8 sets: 5 Push Press w/3 second Hold Overhead Pause in the Overhead Position for 3 seconds every rep. Build as heavy as deemed fit. Take barbell from the floor. 1c) 18:00 – 28:00 – Every 1:00 x 10 sets: 2-5 Strict Pull-ups + 1-2 Rope Climbs or Rope Sit-to-stand Pick efforts you can maintain for all 10 sets. Use assistance as needed for the Strict Pull-ups. 1d) 28:00 – 34:00 – 6 minute AMRAP: 8/side Single Leg Banded Pallof Press 8/side Single Arm Kettlebell Floor Press AMRAP for quality. Position and quality of movement first, speed is second. 1e) 35:00 – 40:00 – 5 minute…

WOD: 1) Every 2:00 x 10 sets: 250/225m Row + Odd – 10-15 Band Pull-Aparts Even – 20-30 second Handstand Hold Goal for the Rowing intervals is a consistent, but maintainable pace. The Rowing  should take around a minute, perform the accessory work during your rest period, alternating each set between the two movements. 2) AQAP: 40 Front Rack Box Step-ups 65/45 @ 24/20 30 Shoulder-to-Overhead 65/45 20/side Single Arm Dumbbell Front Squats 35/25 Box Step-ups are alternating, always scale loading over range of motion. For the Single Arm Squats perform all reps on 1 side before switching to the other. Extra Work: 3) Pause Bird Dog Bench Row: 4 sets of 8/side Rest 90-120 seconds between sets. Pause at the Chest for 2-3 seconds each rep. Focus on positioning and activation over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE…