Author: Jade

*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: Odd – 10 Dumbbell Bench Press Even – 10 Ring Rows Warm-up as needed. Pick a Dumbbell weight that you can maintain for the 5 sets but that is difficult to complete. Everyone is doing Ring Rows today. Put your feet on a box or add load to the movement to make it more difficult as needed. 1b) 15:00 – 30:00 – Every 1:30 x 10 sets: 200m Run Work for hard, but maintainable paces. 1c) 10 minute AMRAP: 10 D-Ball Bear Squats 100/70 30 Double-unders Extra Work: 2) Sandbag Carry: 6 sets of 100ft Rest 90-120 seconds between sets. Heavy as possible. 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps,…

*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: 1) Every 1:30 x 7 sets:  Muscle Snatch + Hang Muscle Snatch + 2 Snatch Push Press + 2 Overhead Squats Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Muscle Clean + Hang Muscle Clean + Thruster + 2 Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) 10-9-8…3-2-1 – AQAP: Power Snatch 95/65 Toes-to-bar Extra Work: 4) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken Reps. 5) Hand-Over-Hand Sled Pull: 6 x 100ft Rest 2-3 minutes between sets. Heavy as possible while performing unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE