Author: Jade

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Halting Jerk: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build as heavy as deemed fit. 2) Jerk Recovery: 3 sets of 3 @ 100%> Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Every 3:00 x 10 sets: 10-9-8…3-2-1 T+G Power Snatch Start at a moderate weight. Build loading each set. 4) Deadlift: 3 sets of 5 Rest 2-3 minutes between sets. Pull from a Dead Stop each rep. Build as heavy as deemed fit. 5) 5 sets of: 10 Strict Bar Dips + 2 Paralette Handstand Push-ups Rest 2 minutes between sets. Dips unbroken, scale volume as needed. You pick the deficit and Strict or Kipping on the HSPU’s. 6) Box Plank Clocks: 5 sets of 1/Direction Feet on a 24″ box…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 18 minute EMOTM: Minutes 1-3 – 40 seconds Ski/Bike/Row/Run Minutes 4-6 – 50ft/side Single Arm Farmers Carry Minutes 7-9 – 5 Double Kettlebell Overhead Squats Pick reps/weights/output you can maintain for both cycles. Use this as warm-up/movement work. 2) Every 1:30 x 7 sets: Muscle Snatch +Hang Muscle Snatch + 2 Overhead Squats Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Every 1:30 x 7 sets: Snatch + 3 Overhead Squats Continue to build loading from Complex 1. 4) Every 6:00 x 5 sets: 21 Wall Balls 20/14 15/10 Calorie Assault Bike 9 Alternating Dumbbell Snatch 70/50 6 Muscle-ups Keep track of time to complete each round. 5) 5 sets of: 10-15 Chest-to-bar Pull-ups + 2 Legless Rope Climbs Rest 2 minutes between sets. Pull-ups must be done unbroken, scale as needed. 6) Seated Single…