Author: Jade

*Schedule for this week…there will be no evening classes on Wednesday, July 3rd, and there will be one class at 9:00 AM on Thursday, July 4th WOD: 1a) “Nancy” – 5 rounds AQAP: 400m Run 15 Overhead Squats 95/65 Directly into Part B. 1b) “Grace” – AQAP: 30 Clean and Jerks 135/95 Directly into Part C 1c) “Helen” – 3 rounds AQAP: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups Have fun, work hard, and be thankful you GET to do this. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Schedule for this week…there will be no evening classes on Wednesday, July 3rd, and there will be one class at 9:00 AM on Thursday, July 4th WOD: 1a) 0:00 – 8:00 – 8 sets of :40 ON/:20 OFF: Odd – Plank Shoulder Taps Even – Abmat Sit-ups Get yourself warmed up and moving. 1b) 8:00 – 20:00 – Every 2:00 x 6 sets: 5 Bench Press + 30 Double-unders or 50 Single-unders Partner up with someone as needed and share a bench. 1c) 20:00 – 28:00 – 8 minute AMRAP: 21 Push-ups or Ring Dips 15 V-Ups 9 Dumbbell Box Step-Overs 50/35 @ 24/20 Scale as needed. Pick the appropriate bodyweight pressing movement that you have capacity for in a conditioning format. 1d) 30:00 – 40:00 – Every 2:00 x 5 sets – Ski/Bike/Row/Run: 1:30 ON :30 OFF Work for hard, but maintainable efforts. Extra Work: 2) EZ-Bar…