Author: Jade

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the doubles. 2) Power Snatch: Every 1:00 x 7 sets Continue to build loading from the Muscle Snatch. Build as heavy as deemed fit. 3) Snatch: Every 1:00 x 7 sets Continue to build loading from the Power Snatch. Build as heavy as deemed fit. 4) 9 minute AMRAP: 21-15-9 Overhead Squats 95/65 21-15-9 Pull-ups 21-15-9 Box Jump Overs 24/20 Extra Work: 5) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold, Support, Push-up, Walk, etc. 6) Wide Grip Lat Pull Down: 5 sets of 8 Rest 90-120 seconds between…

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1) Back Rack Box Squat: 8-6-6-4-4 Every 2:30 x 5 sets Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading. 2) D-Ball Bear Hug Box Step-ups: 8/side Every 2:30 x 4 sets Use the same box height you used to Box Squat….