Author: Jade

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 1:30 x 7 sets: Clean High-Pull + Muscle Clean + Front Squat + Thruster Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between the first two reps.  Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Clean Pull + Hang Clean + Low Hang Clean + Jerk Continue to build loading from Part 1. Hang is any position, Low Hang is below the knee. 3) 12 minute AMRAP: 10 Deadlifts 155/105 15 Pull-ups 20 Wall Balls 20/14 Extra Work: 4) Handstand Push-ups: 10 minutes Practice Work on any facet of a Kipping or Strict Handstand Push-up…for many this could be thoracic and shoulder mobility. 5) Camber Bar Good Morning: 4 sets of 12 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 2a) 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,…