Author: Jade

*The Open is Coming…And We Won’t Be Participating HERE WOD: Session A: 1) Run – 10 sets of: 200m Hard 400 Easy Work for consistent paces across the respective efforts. Session B: 1) 5 sets of: 1 Pause Front Squat + 1 Tempo Front Squat + 1 Front Squat Rest 2-3 minutes between sets. Pause Squat should be 3 seconds in the bottom and no bounce to get out of the hole. Tempo Squat should be 3 second descent to the bottom…not 3 seconds through the top half of the ROM and then drop into the hole, 3 seconds to get down to the bottom. Goal is heavier than last week, that could be either top end load, or bringing your lower sets up in weight. 2) 5 sets of: 1 Pause Back Squat + 1 Tempo Back Squat + 1 Back Squat Rest 2-3 minutes between…

*The Open is Coming…And We Won’t Be Participating HERE WOD: 1) Paralette Handstand Push-ups: “X” Reps Every 1:30 x 7 sets You choose the deficit, kipping or strict, and number of reps. Pick something you can stay consistent with across the 7 sets. 2) 3 sets of: 8 Dead Stop Strict Press + 40 second Handstand Hold Rest 2-3 minutes between sets. Pause at the front rack on each rep. Build as heavy as deemed fit. 3) Push-up on Dumbbells: 100 for time Keep track of time and sets to complete. No sets smaller than 5 reps. 4) AQAP: 10-8-6-4-2 Clean and Jerks 225/155 4-8-12-16-20 Calories Assault Bike Scale as needed. 5) 3 rounds AQAP: 500m Row 25 Chest-to-bar Pull-ups 15 Alternating Dumbbell Snatch 70/50 Scale as needed. 6) 4 rounds AQAP: 25 Burpees 50 Double-unders Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work…