Author: Jade

WOD: 1) Every 1:30 x 14 sets: Odd – 25m HEAVY Sled Drag Even – 25m/side DB/KB Waiters Walk Alternate between each movement for 7 sets of each. Make the Sled heavy, likely you can barely move it, it should take you 45 seconds or so to move the 25m. For the Waiters Walk perform with a Dumbbell Overhead and a Kettlebell at the Farmers Position. Pick weights that are challenging as the distance is just 25m/side. 2) 10 minute AMRAP: 60 Heavy Rope Single-unders 20 Alternating Slam Ball Overhead Lunges 40/30 10 Ball Slams 40/30 If you can’t support the Ball overhead try a lighter ball, or go to the Bear Hug position. Extra Work: 3) 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

WOD: 1) Every 3:00 x 7 sets: 3 Pause Back Squats @ 60% of 1RM + 10 Jumping Medball Squats + 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three  for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with maximal speed. Transition immediately to the 10 Jumping Medball Squats, and then finally jump on the bike for a 20 second Sprint Effort (don’t completely max out the first round the bike should be at 90-95%). For the Jumping Medball Squats…