Author: Jade

WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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, etc. all in a strength baring format, i.e. heavy…

WOD: 1a) Every 7:00 x 3 sets: 0:00 – 3:00 – Max Calories Ski/Bike/Row/Run 3:00 – 5:00 – Max Dumbbell Shoulder-to-Overhaed 35/25 5:00 – 6:00 – Max Box Jumps 24/20 6:00 – 7:00 – Rest Alternate between Part A and Part B. 1b) Every 7:00 x 3 sets: 0:00 – 3:00 – Max Calories Ski/Bike/Row/Run 3:00 – 5:00 – Max Kettlebell Swings 35/26 5:00 – 6:00 – Max Kettlebell Goblet Lunges 35/26 6:00 – 7:00 – Rest Alternate between Part A and Part B. Extra Work: 2) Toes-to-bar: 10 minutes Practice Work on any facet of a Toes-to-bar/Knees-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE