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) Run: A) 1200m @ Easy Pace. Rest 1 minute. B) 4 x 600m (200m moderate, 200m fast, 200m easy). Rest 1 minute between intevals. 3 minutes rest after all 4 intervals are done. C) 1200m at Moderate Pace Pacing  Fast Pacing – Mile PR Pace  Moderate Pacing – Mile PR Pace + 2-3 seconds per 100m Easy pacing – Mile PR Pace + 4-5 seconds per 100m 2) Back Rack Box Squat: 10-8-6-6-4 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…

WOD: 1) Every 1:30 for ALAP: 12/8 Calories Assault Bike 1 Snatch 185/135 Increase Snatch load by 10/5 each round until failure. Scale starting weight or the size of the weight increases so that you can get through at least 10 bars. 2) “Regionals 18.5” – AQAP: 50 Handstand Push-ups 50 Toes-to-bar 50 Calorie Assault Bike 50 Dumbbell Box Step Overs 70/50 @ 24/20 50ft Right Hand Overhead Dumbbell Lunge + Left Hand at Front Rack 70/50 50ft Left Hand Overhead Dumbbell Lunge + Right Hand at Front Rack 70/50 Scale as needed. 3) “Regionals 18.6” – AQAP: 4-3-2 Rope Climbs 15ft 16-12-8 Thrusters 155/105 Rope Climbs should be done on a rope that is cut at 5′. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE