Author: Jade

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 5-5-3-3-1-1 Push Press Warm-up as needed. Use this as an opportunity to build to a Heavy Single Push Press. 1b) 9:00 – 18:00 – Every 1:30 x 6 sets: 5/side Single Leg Bent Over Single Arm Kettlebell Row Standing on 1 foot, get into the bent over position of a Single Leg Romanian Deadlift, from there perform 5 Kettlebell Rows on the same arm of the foot that is off the ground. 1c) 20:00 – 32:00 – AQAP: 1 mile Run This is your benchmark for the week. Ideally there should be a solid amount of rest after this as it should be a max effort. If you can’t run a mile in under 10 minutes, scale back to 1200m, or whatever distance is appropriate. 1d) 32:00 –…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 1:30 x 7 sets: Snatch High-Pull + Muscle Snatch + Snatch Balance + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the first two reps. 2) Every 1:30 x 7 sets: Snatch Pull + Hang Snatch + Below the Knee Hang Snatch + Overhead Squat Continue to build loading from Complex 1. 3) 7 minute Up Ladder: 3 Overhead Squats 115/75 3 Toes-to-bar Workout goes 3+3, 6+6, 9+9 and so on until 7 minutes is up. Extra Work: 4) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. 5) Wide Grip Lat Pull-Down: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE