Author: Jade

*Help Support Damon HERE 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…

*Help Support Damon HERE WOD: 1) Every 5:00 x 8 sets: 0:00 – 3:00 – 400m Run/500m Row or Ski/1000m Bike/1200m Assault Bike 3:00 – 4:00 – Max Unbroken Knees-up 4:00 – 5:00 – 3 Rep Push Press Pick a mono-structural effort and stick with it for the 8 sets. Work for consistent, but hard paces. For both the Knees-up and Push Press you may address you set anywhere in that minute time domain. Build as heavy as deemed fit for the Push Press. Extra Work: 2) Single Arm D-Handle Seated Cable Row: 4 sets of 12/side Rest 90-120 seconds between sets. Perform all reps on 1 side before the other. Keep the movement strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE