Author: Jade

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 8-12 Strict Pull-ups + 15-25 Hollow Rocks w/PVC Overhead Pick reps you can maintain. Use a band as needed for assistance on the Pull-ups. 1b) 10:00 – 26:00 – 4 rounds of :40 ON/:20 OFF: 1 – Dumbbell Plank Rows  2 – Banded Face Pulls 3 – Bench Lying Dumbbell Lat Pull Overs  4 – Active Hollow Bar Hang Share a bench as needed and start on different stations. While these are all max reps, slow things down and focus on quality, position, and activation of the movements. 1c) 28:00 – 40:00 – 12 minute AMRAP: 6 Strict Press 95/65 200m Run 12 Sumo Deadlift High-Pulls 95/65 200m Run Extra Work: 2) Cable Rope Skull Crushers: 4 sets of…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets:  1 Snatch Pull + 1 Hi-Hang Muscle Snatch + 2 Snatch Balance Start light, use this as warm-up and positioning work to get you moving. Focus on catching the bar in the hole as deep as possible on the Snatch Balance, not Push Jerking it into an Overhead Squat. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets:  1 Hi-Hang Power Snatch + 2 Snatch Push Press Continue to build loading from the Part A. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Hi-Hang Snatch Continue to build loading from Part B. 2) 3 rounds AQAP: 300m Run 21 Push-ups 12 Overhead Squats 95/65 Extra Work: 3) Double Russian Kettlebell Swings: 4 sets of 15 Rest…