Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Steps Monster Walk x Front, Back, Left, Right 5 Tempo (3.3.3) Goblet Squats 20 seconds Active Hang From Pull-up Bar Get those glutes and grip warmed up! 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5 Bottoms-up Front Squats Start at a moderate load and build each set as deemed fit. Start a bit lighter than you think has this can be a tricky movement in terms of just getting comfortable with the setup. In addition if you’re an athlete that tends to dump your chest forward when you squat, throwing the movement into your low back and quads, this will be tough for you so start light. Make sure that each rep starts from a dead stop. 1c) 20:00 – 32:00 – Every 1:00 x 12 sets: Sets 1-4 (20:00 – 24:00) –…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 40 seconds Quadruped Alternating Plank Tap Station 3 – 10 Scap Pull-ups + 10 Hanging Hollow Rocks Increase intensity on the machine each round to get yourself warm. If you can’t hang from a Pull-up bar use rings and perform the Hollow Rocks on the floor. 1b) 13:00 – 28:00 – 15 minute AMRAP: 50 Double-unders 25 Burpees 15 Pull-ups Scale as needed. 1c) 30:00 – 45:00 – 15 minute AMRAP: 400m Run 30 Abmat Sit-ups 20 Alternating Dumbbell Plank Rows 50/35 Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE