Author: Jade

WOD: 1) 18 minute EMOTM: Minutes 1-3 – 40 seconds Ski/Bike/Row/Run Minutes 4-6 – 1 round of Strict “Cindy” Minutes 7-9 – 5-10 Triple-unders Pick efforts/output you can maintain for both cycles through. 2) 3-Position Muscle Snatch: Every 1:00 x 7 sets Warm-up as needed. Start around 50%, build as deemed fit. This should be done as Hi-Hang, Above the Knee, Floor. 3) 2-Position Power Snatch: Every 1:00 x 7 sets Continue to build loading from the Muscle Snatch. This should be done as Hang, and Floor. 4) Snatch: Every 1:00 x 7 sets Continue to build loading from the Power Snatch. 5) Every 8:00 x 4 sets: 100 Double-unders 3 Legless Rope Climbs 15ft 10 Hang Squat Clean Thrusters 135/95 Keep track of time to complete each set. Scale as needed. Efforts shouldn’t be any longer than 4 minutes. 6) Medball Muscle-up: 10 minute EMOTM Pick reps/weights you…

WOD: 1) 5 rounds of: 20/15 Calories Row 20/15 Calories Ski 2 minutes Rest 20/15 Calories Ski 20/15 Calories Row 2 minutes Rest Work for maintainable paces. 2) Back Rack Box Squat: 10-8-8-6-4 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 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. 3) Single Arm Overhead Kettlebell Box Step-ups: 8/side Every 2:30 x 4 sets Use the same box height you used to Box…