Author: Jade

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE WOD: Session A: 1) 15 minute EMOTM: Minute 1 – 1 Squat Clean Minute 2 – 2 Squat Cleans Minutes 3 – 3 Squat Cleans Drop and reset between reps. Keep the weight fixed for the 3 minute cycle, and then change load accordingly as deemed fit. 2) Clean Power Shrugs: 3 sets of 5 @ 110-130% of 1RM Clean Rest 2-3 minutes between sets. Use straps if you have them. 3a) 0:00 – 10:00 – Every 2:30 x 4 sets: 7 Front Squats Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit. 3b) 10:00 – 20:00 – Every 2:30 x 4 sets: 7 Back Squats Reference past weeks for loading. Build as heavy as deemed fit….

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 10:00 – 21-15-9 – AQAP: Overhead Squats 135/95 Strict Handstand Push-ups Scale as needed. 1b) 4 rounds AQAP: 10 Box Jumps 40/30 5 Clean and Jerks 225/155 Scale as needed. 1c) 20:00 – Finish – AQAP: 800m Run 80 Alternating Dumbbell Snatch 50/35 8 Rope Climbs 20ft Scale as needed. 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE