Author: Jade

WOD: 1a) 0:00 – 14:00 – Every 2:00 x 7 sets: 1-2 Rope Climbs or 2-4 Rope Sit-to-stand + 10-15 Push-ups + 10-20 second Hanging L-Sit/Knee Hold Pick rep counts that you can maintain in unbroken sets and leaving you with at least 30 seconds of Rest. Focus on fast transitions between movements. 1b) 15:00 – 30:00 – Every 3:00 x 5 sets: 5 Push Press + 10 Dumbbell Plank Rows + 15 V-Ups Push Press taken from the floor. Build as heavy as deemed fit. Plank Rows are total reps, so 5/side, work them heavy. V-Ups focus on straight legs/locked out knees, if this means you can only touch your knees/shins that’s fine, don’t break the position. 1c) 30:00 – 40:00 – Every 2:30 x 4 sets: 500m Run We want you getting some rest, so if you plan to run 500m you need to…

WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Muscle Snatch Start around 50% of your 1RM. Reset on the floor between each rep. Use this as warm-up/positional work. Build as heavy as deemed fit. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Power Snatch Continue to build loading from Part A. Reset on the floor between reps. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch Continue to build loading from Part B. 2) 10 minute AMRAP: 40 Double-unders 20 Alternating Overhead Lunges 75/55 10 Power Snatch 75/55 Extra Work: 3) Waiters Walk: 4 sets of 50m/side Rest 60 seconds between sides. Dumbbell Overhead, Kettlebell at the Farmers Position. 4) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=JdRC3vqKehQ