Author: Jade

*Week 2 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM **Fitness Athletes, going forward to the end of the year we’ll be focusing on building some Aerobic Capacity on Tuesday’s with some Mono-Structural conditioning intervals. This is a great opportunity to work on building conditioning capacity, giving your body/joints an easier day, and really learning pacing and what your capacity is on the machines. WOD: 1a) 0:00 – 3:00 – Every 30 seconds x 6 sets: Snatch Pull w/Pause @ Top + Hi-Hang Muscle Snatch + Snatch Balance Work light and focus on quality of movement and positions. 1b) 3:00 – 6:00 – Every 30 seconds x 6 sets: Snatch Pull w/Pause @ Top + Hi-Hang Power Snatch + Low Hang Snatch Again keep loads light and use this as extended warm-up and an opportunity to work on positioning. 1c) 6:00 – 16:00 – Every…

*Week 2 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM WOD: 1a) 0:00 – 14:00 – Every 2:00 x 7 sets:  2 x 3-Stop Back Squat + 2 Back Squats Warm-up as needed. Start at a moderate load. Build heavy if you’re feeling good or keep the weights more moderate if you’re not feeling it today. Pause at around 1/4 squat, Parallel, and then in the Bottom.  1b) 14:00 – 21:00 – Every 1:00 x 7 sets: 5 Tempo Sumo Stance Good Mornings (2-1-0) Keep it light and focus on positioning. 2 seconds down, 1 second pause in the bottom explosive opening. 2) AQAP: 30 Dumbbell Hang Squat Cleans 35/25 30 Alternating Dumbbell Front Rack Lunges 35/25 EMOTM $ Burpees Workout starts with 4 Burpees, and then you must stop and perform 4 Burpees every minute until you finish the Lunges. Extra Work: 3) 3…