Author: Jade

WOD: 1a) 0:00 – 7:00 – 7 minute Up Ladder: 3 Dumbbell Thrusters 25/15 2 Rope Sit-to-stands Workout  is performed 3+2, 6+4, 9+6, 12+8, 15+10, and so on until 7 minutes is up. 1b) 10:00 – 17:00 – 7 minute Up Ladder: 3 Dumbbell Hang Squat Cleans 25/15 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 25/15 20 Heavy Rope Single-unders Workout is performed as 3+20, 6+40, 9+60, 12+80 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. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 5/side Single Arm Dumbbell Press @ Tempo 1-0-2 + 4/side Single Leg Vertical Leaps Dumbbell Press can be done standing or seated, reference last week, perform it the same way, try to work a little heavier if possible, even if it’s just for a few sets. For the Vertical Leaps work on not only jumping off one foot but also landing and absorbing on one foot. If you’re comfortable do the Vertical Leaps holding onto a couple of light Dumbbells. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 10 Supinated Bent Over Barbell Rows + 10 Banded Face Pulls Build loading as deemed fit for the Bent Over Rows…focus on position over loading first though. The goal should be to try and maintain a back angle as close to parallel with the…