Author: Jade

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1) Every 3:00 x 5 sets: 5 Burpee Muscle-ups + 10 Strict Handstand Push-ups These should be treated as “sprint” intervals. Scale HSPU’s so you can complete them unbroken…that could be less reps, or a combo of strict and kipping. 2) 4 sets of: 12 Dumbbell Bench Press + 30 second Ring Dip Support Rest 2-3 minutes between sets. Work as heavy as possible. Focus on good external rotation through the shoulder in the Ring Dip Support. 3) Every 3:00 x 5 sets: 3 Squat Cleans + 3 Thrusters + 3 Push Jerk Build as heavy as deemed fit. Reference last week for loading. 4) 40 minute EMOTM:…

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: Session A: 1) AQAP: 10 Legless Rope Climbs Rest 5 minutes 20 Rope Climbs Scale as needed. 2) 3 rounds AQAP: 75 Double-unders 15 Chest-to-bar Pull-ups 15 Thrusters 115/75 Scale as needed. 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 4) Cable EZ Bar Curl: 3 sets of 30 Rest 90-120 seconds between sets.  Session B: 1) 5 sets of: 2 Snatch Pulls + 1 Snatch + 1 Hang Snatch Rest 2-3 minutes between sets. Build to a heavy complex for the day. 2) 5 sets of: 2 Clean Pulls + 1 Clean + 1 Hang Clean +…