Author: Jade

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 8:00 x 4 sets: 40/30 Calorie Assault Bike 10 Squat Clean Thrusters 225/155 Scale as needed. Goal for scaling should be around 1:1 work to rest. 2) 3 rounds AQAP: 21 Chest-to-bar Pull-ups 150ft Handstand Walk 9 D-Ball Over the Shoulder 150/100 Scale as needed. Handstand walk in 25ft Unbroken Increments. 3) AQAP: 100 Calorie Row 80 GHD Sit-ups 60 Kettlebell Swings 70/53 40 Burpees 20 Dumbbell Front Squats 70/50 Scale as needed. 4) Rope Climb from Seated: 3 sets of 3 Rest 90-120 seconds between sets. Each set for time. Use your arms legs anyway, anyhow, must start from seated each rep. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Run: A) 4-3-2-1 minute Easy Run w/15 seconds rest between each – Rest 3 minutes B) 5 x 2:00 ON/1:00 Walk – Rest 3 minutes. C) 5 x 2:00 ON/1:00 Walk – Rest 3 minutes D) 4-3-2-1 minute Easy Run w/15 seconds rest between each Easy pace should be around a heart rate of 180-your age. ON is GOAL Mile Pace. Workout courtesy of Chris Hinshaw. 2) Every 1:30 x 7 sets: Muscle Clean + Hang Muscle + 2 Thrusters Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Every 1:00 x 7 sets: Clean + 2 Front Squats + Jerk Continue to build loading from Complex 1. 4) Jerk: 4 sets of 3 Rest 2-3 minutes between sets. Old build as heavy as you can keep clean, snappy lifts. 5) “Grace” – AQAP:…