Author: Jade

WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 1b) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – 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 weight and somewhere between 1…

*Help Support Damon HERE WOD: 1a) 0:00 – 12:00 – Every 3:00 x 4 sets: 200m Run + 7 Push Press Perform the Run at a hard, but maintainable effort. Build to a heavy 7 Push Press from the floor. Remember, if the run takes you 60 seconds, you don’t need to rush to perform the Push Press, rest and recover appropriately. 1b) 12:00 – 24:00 – Every 3:00 x 4 sets: 200m Run + Max Unbroken Knees-up/Toes-to-bar Perform the Run at a hard, but maintainable effort. Perform a max effort set of Knees-up or T2B. Remember, if the run takes you 60 seconds, you don’t need to rush to the Pull-up Bar, rest and recovery appropriately to maximize your reps. 1c) 24:00 – 36:00 – Every 3:00 x 4 sets: 200m Run + 30 Kettlebell Swings 70/53 Perform the Run at a hard, but maintainable effort. Perform the Kettlebell…