Author: Jade

WOD: 1a) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 3 Thrusters Warm-up as needed. Start at a moderate weight for the Thruster and build as deemed fit. Pick an output for your machine that you can maintain for all 21 sets today. 1b) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 5-10 Ring Dips Pick a rep count you can maintain for your Dips in unbroken sets. May be strict or kipping. If you can’t perform a Ring Dip you can scale to Ring Push-up, Ring Support, or normal Push-up. 1c) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 10 Box Jump Overs 24/20 + 10 Kettlebell Swings 70/53 No additional rest between each piece, this is one continuous 42 minute EMOTM. Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on quality and activation, not…

WOD: 1) Every 1:00 x 7 sets: Muscle Snatch + Hang Muscle Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:00 x 7 sets: Muscle Clean + Hang Muscle Clean + Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Every 2:00 x 4 sets: 5 Snatch Pulls @ 90-100% Reset on the floor between each rep. Use straps if you need them/have them. 4) 3 x 3:00 ON/2:00 OFF: 50 Double-unders 21 Pull-ups Max Power Snatch 75/55, 95/65, 115/75 Increase the loading to the respective weights each round. Extra Work: 5) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 6) Single Arm Kettlebell Overhead Carry: 8 x 50ft/side Rest 60 seconds between sides. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for…