Author: Jade

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 8:00 x 5 sets: 800m Run 30 Deadlifts 115/75 20 Shoulder-to-Overhead 115/75 10 Bar Facing Burpees Scale so you have AT LEAST 90 seconds or more rest each round. Extra Work: 2) Box Plank Clocks: 5 sets of 1/Direction Feet on a 24″ box Walk one direction 360 degrees, then back the other direction 360 degrees. Rest 90-120 seconds between sets. 3) Bar Dips: 4 sets of 6-8 Rest 2-3 minutes between sets. Strict. Add load/assistance as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE