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: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges Warm-up as needed. Alternate legs each rep. Reference last week for loading. Add 2.5-5lbs from last week. If you’re not comfortable going heavier at the top end, work to bring-up just your bottom sets. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Tempo (1-0-3) Front Rack Box Step-ups These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 5 reps on 1 side, then switch stances to the other side. Tempo is 1 second up, brief pause, and a 3 second…

WOD: 1a) 0:00 – 7:00 – 7 minute Up Ladder: 3 Dumbbell Thrusters 35/25 1 Rope Climb 15ft Workout  is performed 3+1, 6+2, 9+3, 12+4, 15+5, and so on until 7 minutes is up. 1b) 10:00 – 17:00 – 7 minute Up Ladder: 3 Dumbbell Hang Squat Cleans 35/25 3 Box Jump Overs 24/20 Workout is performed 3+3, 6+6, 9+9, and so on until 7 minutes is up. 1c) 20:00 – 27:00 – 7 minute Up Ladder: 3/side Alternating Dumbbell Plank Rows 35/25 10 Double-unders Workout is performed as 3+10, 6+20, 9+30, 12+40 and so on until 7 minutes is up. Extra Work: 2) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. 3) Dumbbell Bench Press: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for…