Author: Jade

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 10 sets of: 500m Ski Erg 100m Recovery Walk Maintainable paces/times is the goal. 2) Back Squat: 10-8-6-6-4 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 3) Dumbbell Farmers Reverse Lunge: 8/side Every 2:30 Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep. 4) 21-18-15-12 – AQAP: Dumbbell Front Squats 70/50 400m Run Scale as needed. 5) Sled Sprints: 8 x 25m @ 50% Bodyweight Rest 90-120 seconds between sets. Make sure you warm-up appropriately. 6) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 7) Cable Hamstring Curls: 4 sets of 20 Rest 90-120 seconds between sets. 8) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as…

*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) AQAP: 21 Power Snatch 115/75 15 Power Snatch 155/105 9 Power Snatch 185/135 Rest 5 minutes 15 Squat Snatch 115/75 12 Squat Snatch 155/105 9 Squat Snatch 185/135 Scale as needed. 2) 3 rounds AQAP: 400m Run 30 Chest-to-bar Pull-ups 20 Deadlifts 225/155 Scale as needed. 3) AQAP: 50m D-Ball Bear Carry 150/100 21 Dumbbell Thrusters 50/35 21 Strict Handstand Push-ups 50m D-Ball Bear Carry 150/100 21 Strict Handstand Push-ups 21 Dumbbell Thrusters 50/35 50m D-Ball Bear Carry 150/100 Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE