Author: Jade

*Games Fundraiser HERE **Help Us Grow Our Brand HERE 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,…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 2:00 x 7 sets: 5 Push Press + 50 Double-unders Warm-up as needed. Start at a moderate weight and build to a heavy 5 Push Press for the day. 2) Every 2:00 x 7 sets: 150-200m Run + 10 Toes-to-bar Scale as needed. Pick efforts that are maintainable. Efforts should be no longer than 90 seconds. 3) Every 2:00 x 7 sets: 15 Kettlebell Swings 70/53 + 15 Push-ups Scale reps as needed. Efforts should be no longer than 90 seconds. Extra Work: 4) Sandbag Carry: 8 sets of 50m Rest 90-120 seconds between sets. Heavy as possible unbroken. 5) Cable EZ Bar Press Down: 3 sets of 30 Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE