Author: Jade

WOD: 1) 21 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – Handstand Walk Obstacles 3 – 5 Sandbag Over the Shoulder You choose reps and output you can maintain for all 5 sets. 2) Snatch High-Pull + Hang Muscle Snatch + Overhead Squat: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Snatch Pull + Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Complex 1. 4) Snatch Pull + Hang Snatch: Every 1:00 x 7 sets Continue to build loading from Complex 2. 5) Every 8:00 x 5 sets: 400m Run 7 Muscle-ups 15 Power Snatch 95/65 Keep track of time and attempts to complete. 6) Strict Chest-to-bar Pull-up: 10 minute EMOTM Pick a rep count you can maintain for all 10 sets. 7) Hand-Over-Hand Sled Pull: 5 x…

WOD: 1) Row – 7 sets of: 50 Calories @ “100%” 25 Calories @ “60%” Goal is for maintainable consistent paces. For example 1,500 Calorie Pace on the 50, 900 Calorie Pace on the 25. 2) Back Rack Box Squat: 10-10-8-8-6 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. 3) Front Rack Box Step-ups: 8/side Every 2:30 x 4 sets Use the same box height you used…