Author: Jade

WOD: 1) 40 minute EMOTM: Minute 1+2 –  Monostructural Conditioning Minute 3+4 – Gymnastics/Skill Minute 5+6 –  Non-Monostructural Conditioning Minute 7+8 – 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: 1) Every 2:00 x 20 sets: Sets 1-5 – 200m Run + 5/side Dumbbell Push Press Sets 6-10 – 200m Run +10-20 Box Jump Overs Sets 11-15 – 200m Run + 5/side Dumbbell Plank Rows Sets 16-20 – 200m Run + 10-15 Toes-to-bar/Knees-up Scale as needed. Runs should absolutely not take any longer than 60 seconds. All of your movements, weights, rep choices should be maintainable efforts, and unbroken where applicable. At the long end each set should take 90 seconds, so scale appropriately. Pull back the run as deemed appropriate to 150m or less if needed. To perform the 200m Run for all rounds, you need to be confident in your ability to maintain an 8:00/mile pace for all rounds. This is a great opportunity to work your pacing as well as your ability to recovery in between sets. Extra Work: 2) Sled…