Author: Jade

*Week 3 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM WOD: 1) Every 2:00 x 7 sets: 1 Thruster + 1 Tempo Front Squat (3.0.3) + 2 Front Squats Warm-up as needed. Start at a moderate load and build as heavy as deemed fit. On the Tempo Front Squat really focus on trying to control through the range of motion. 2) Every 2:00 x 8 sets: 7 Hang Power Cleans 135/95 11 Burpee Lateral Bar Hops 30 Double-unders Goal here is fast but maintainable paces for each set. Extra Work: 3) Dual Kettlebell Front Rack Bulgarian Split Squats: 4 sets of 5/side Rest 90-120 seconds between sets. Build as heavy as deemed fit. 4) Rower: A – 1000m Warm-Up B – 3 sets of… 125m Moderate 250m Hard 500m Easy C – 1000m Moderate This is one continuous piece. No rest anywhere. For results post detailed weights,…

WOD: 1) Every 8:00 x 5 sets: 20 Pull-ups 20 Alternating Dumbbell Snatch 50/35 20 Push-ups 20 Dumbbell Jumping Goblet Squats 50/35 400m Run Rotate the order of movements each round so you start and end on a different movement each round. Scale as needed. Extra Work: 2) Dumbbell Lat Pull-Overs: 3 sets of 15 reps Rest 90-120 seconds between sets. Focus on positioning over loading. 3) Rower Pike-ups: 5 sets of 10 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE