Author: Jade

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5 Inchworm + Push-up Station 3 – 5 Strict Press + 5 Push Press + 5 Split Jerk Use a Barbell or PVC Pipe for warm-up based on your skill/strength level. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Station 1 – 3 Jerk Balance Station 2 – 10 Dumbbell Floor Press Alternate between the two movements for 5 sets of each. Start at a moderate load and build as heavy as deemed fit. 1c) 20:00 – 29:00 – Every 1:30 x 6 sets: 2 Split Jerks Start at a moderate load and build to a heavy double for the day. If lifts are feeling off focus on working in the 70-80% range for today. 1d) 33:00 – 45:00 – 12 sets of :40 ON/:20…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 10 Band Pull-Aparts 10 Scapula Pull-ups 10 Hanging Hollow Rocks 10 Bent Over Alternating Dumbbell Piston Row Get your shoulders and upper back warmed-up and ready to go. If you can’t hang perform the scap reps on a Row station and perform the Hollow Rocks on the floor. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 2-5 Strict Muscle-up w/No Press-Out + 2-5 Strict Ring Pull-ups + 10-20 Hollow Rocks on Floor Pick a rep count that you can maintain for all 5 sets. If you don’t have the capacity for the Strict Muscle-up substitute 5 Seated Banded Transitions + 10-20 second Ring Hold at Chest, and then perform the Hollow Rocks. 1c) 20:00 – 26:00 – Every 1:00 x 6 sets: 6 Supinated Bent Over Barbell Rows Pick a load you can sustain for…