Author: Jade

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) Every 3:00 x 7 sets: 100m Sled Drag + 100m Double Kettlebell Overhead Carry Pick moderate loads that allow you to get this done in about 2 minutes. 2) 10 minute AMRAP: 75 Heavy Rope Single-unders 15 Kettlebell Swings 35/26 15 Knees-up Extra Work: 3) 3 sets not for time: 20 Band Pull-Aparts 20 Banded Face Pulls 20 Banded “No-Money” Not for time, focus on quality, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM. Reference last week for loading. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 5 Back Squats Reference last week for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: 5/side Split Squats We will by working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes. Perform the Split Squats in sets of 5, alternating stances every 5 reps. 2) 7…