Author: Jade

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 21 minute EMOTM: 1 – 10 Dumbbell Bench Press 2 – 3/side Dumbbell Plank Rows 3 – 50ft/side Single Arm Dumbbell Overhead Carry Pick weights you can maintain for all 7 cycles. We’ll be working volume Dumbbell Bench Press for the next few weeks, so pay attention to your loading so you can look to make progress on it. 2) 7 minute AMRAP: 5 Deadlifts 135/95 10 Knees-up 30 Heavy Rope Single-unders Extra Work: 3) Single Arm Dumbbell Upright Row: 4 sets of 8/side Rest 90-120 seconds between sets. Focus on positioning over load. 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) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – 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,…