Author: Jade

*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: 1) Every 1:30 x 7 sets: 2 x Snatch Pull + Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each complex. 2) Every 1:30 x 7 sets: Clean Pull + Hang Clean + Clean + Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset on the floor between the Hang Clean and Clean. 3) “Rahoi” – 12 minute AMRAP: 12 Box Jumps 24/20 6 Thrusters 95/65 6 Bar Facing Burpees Extra Work: 4) Front Plank: Accumulate 5 minutes Keep track of time and attempts to complete. 5) Cable Pull Throughs: 3 sets of 30 Rest 2-3 minutes between sets. Focus on position/activation over loading. For results post detailed weights, reps, times, thoughts, etc. for all…

*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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…