Author: Jade

WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy…

WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 5-10 Strict Pull-ups Pick a rep range, and if needed, assistance, that you can maintain for all 6 sets. 1b) 9:00 – 18:00 – Every 1:30 x 6 sets: 5/side Split Kneeling Single Arm Kettlebell Press Pick a weight you can maintain for all 6 sets. 1c) 20:00 – 32:00 – AQAP: 1 mile Run Time trial, get after it. Reference 6/13/18 for time. 1d) 32:00 – 40:00 – 8 minute AMRAP: 50 Double-unders 12 Toes-to-bar 9 Dumbbell Power Cleans 50/35 Extra Work: 2) Abmat Sit-ups: 100 Reps Keep track of time and sets to complete. 3) Sled Drag: 6 x 50m Rest 90-120 seconds between sets. Heavy as possible while moving unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE