Author: Jade

*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. WOD: 1) 15 minute EMOTM: Minute 1 – 1 Squat Snatch Minute 2 – 2 Squat Snatches Minutes 3 – 3 Squat Snatches Drop and reset between reps. Keep the weight fixed for the 3 minute cycle, and then change load accordingly as deemed fit. 2) Snatch Power Shrugs: 3 sets of 5 @ 110-130% of 1RM Snatch Rest 2-3 minutes between sets. Use straps if you have them. 3) 3 rounds AQAP: 30 Kettlebell Swings 70/53 15 Ring Dips Scale as needed. 4) “Helton” – 3 rounds AQAP: 800m Run 30 Dumbbell Squat Cleans 50/35 30 Burpees Scale as needed. 5) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE WOD: Session A: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Clean Pull + 1 Hi-Hang Muscle Clean + 2 Thrusters Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 1 Hi-Hang Power Clean + 2 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Hi-Hang Clean + 1 Jerk Continue to build loading from Part B. 2) Back Squat w/Bands: 7 sets of 3 Rest 2-3 minutes between sets. Moderate band tension. Build to a max load. 3) Front Rack Lunges: 4 sets of 4/side Rest 2-3 minutes between sets. Heavy as possible. 4) AQAP: 50 Deadlifts 225/155 50 Toes-to-bar 50 Wall Balls…