Author: Jade

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 20 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 2 Log Clean + Push Press 3 – 40 seconds Ski/Bike/Row/Run 4 – 50/side Heavy Single Arm Dumbbell Overhead Carry Pick output you can maintain for mono-structural work, build loading as deemed fit for stations 2 + 4. 2) 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. 3) Every 1:30 x 7 sets: Snatch Pull + Hang Snatch + Below the Knee Hang Snatch + Overhead Squat Continue to build loading from Complex 1. 4) Every 8:00 x 4 sets: 10 Overhead Squats 185/135 15 Burpee Box Jump Overs 24/20 20 Toes-to-bar 25/20 Calories Rowed Rotate…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 3:00 x 10 sets: 15/12 Calories Ski Erg These should be sprint efforts. 2) Back Rack Box Squat: 6-4-3-3-2 Every 2:30 x 5 sets Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading. 3) Dumbbell Farmers Position Box Step-ups: 8/side Every 2:30 x 4 sets Use the same box height you used to Box Squat. Perform all reps on 1…