Author: Jade

WOD: 1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF: Station 1 – Hip 90-90 Rotation Station 2 – Inchworm w/Push-up Station 3 – Clean Pull + Hang Power Clean + Push Press Use a PVC Pipe or Barbell depending what is appropriate for your abilities/skill level. 1b) 11:00 – 20:00 – Every 1:00 x 9 sets: Station 1 -20 seconds/side Tall Kneeling Dumbbell or Kettlebell Overhead Hold Station 2 – 8/side Dumbbell Lying Side Press Station 3 – 10 Medball Hamstring Curls Focus for this piece should be on positioning and activation. Focus on those first before loading, think of this as additional Warm-up/PT oriented work. Load as deemed fit. 1c) 20:00 – 29:00 – Every 30 seconds x 18 sets: 10 seconds Sprint Ski/Bike/Row 20 seconds Easy/Active Recovery Go hard and get after it! 1d) 34:00 – 45:00 – AQAP: 50 Tuck Crunches…

WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 50 Single Unders 10 Air Squats 40 Single Unders 10 Lunges 30 Single Unders 10 Shoulder Plank Taps Scale a volume as needed if you’re not getting this done in under 2 minutes. 1b) 15:00 – 35:00 – 5 sets of 3 minute AMRAP/1 minute Rest: 21 Dumbbell Front Squats 15 Burpee-to-Target Max Calories Ski/Bike/Row Scale as needed. 1c) 35:00 – 45:00 – 10 minute AMRAP: 100 Single-unders 25 Single Dumbbell Box Step Overs 100 Single-unders 25 Single Dumbbell Lunges Scale as needed. Dumbbell can be held however the athlete wants. Accessory: 2) Monostructural Conditioning – Bike Erg: A – 5-10 minutes Easy Warm-up B – 10 x 30 Calories – Rest Equal to Work Time. C – 5-10 minutes Easy Cool-down Rest as needed between parts. Work for hard, but sustainable efforts on the 30…