Author: Jade

*Week 2 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM WOD: 1a) 0:00 – 14:00 – Every 2:00 x 7 sets: 7 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. 1b) 14:00 – 21:00 – Every 1:00 x 7 sets: 7 Sumo Stance Good Mornings Keep it light and focus on positioning. Make sure you’re in an actual Sumo Stance, wide and toes turned out. 2) AQAP: 30 Dumbbell Hang Squat Cleans 25/15 30 Alternating Dumbbell Front Rack Lunges 25/15 EMOTM 3 Burpees Workout starts with 3 Burpees, and then you must stop and perform 3 Burpees every minute until you finish the Lunges. Extra Work: 3) 3 sets not for time: 30 seconds/side Bird Dog 10/side Tall Kneeling Pallof Press Rest 60-90 seconds between…

WOD: 1a) 0:00 – 10:00 – AQAP: 40 Wall Balls 14/8 800m Run 40 Wall Balls 14/8 Scale as needed. We want athletes getting around 2 minutes of rest or more. 1b) 10:00 – 20:00 – AQAP: 30 Ball Slams 40/30 800m Run 30 Ball Slams 40/30 Scale as needed. We want athletes getting around 2 minutes of rest or more. 1c) 20:00 – 30:00 – AQAP: 20 Thrusters 65/45 800m Run 20 Thrusters 65/45 Scale as needed. We want athletes getting around 2 minutes of rest or more. 1d) 30:00 – 40:00 – AQAP: 30 Knees-up 800m Run 30 Knees-up Scale as needed. We want athletes getting around 2 minutes of rest or more. Extra Work: 2) 2-3 sets for Quality: 100m Sled Drag @ Bodyweight 75m Dumbbell Farmers Carry 50m/side Single Arm Kettlebell Front Rack Carry Scale as needed. You should be able…