Author: Jade

WOD: 1) Every 6:00 x 10 sets: 1 – 50 Wall Balls 30/20 2 – 20 Muscle-ups 3 – 50/35 Calories Assault Bike 4 – 30 Clean and Jerks 135/95 5 – 300 Double-unders 6 – 300ft Handstand Walk 7 – 15 Snatches 225/155 8 – 50 Chest-to-bar Pull-ups 9 – 50 Handstand Push-ups 10 – 75/60 Calorie Row Keep track of time to complete each piece, and total work time for all 10 pieces. Scale as needed, nothing should take more than 4 minutes. Handstand Walk must be done in 25ft Unbroken segments. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. WOD: 1) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from your Muscle Clean + Push Press. 3) Clean and Jerk: Every 1:00 x 7 sets Continue to build loading from your Power Clean + Push Jerk. 4) C2 Bike – Ride Simulation: 0:00 – 5:00 – Easy @ Damper 1 5:00 – 15:00 – Moderate @ Damper 2 15:00 – 30:00 – :20 @ Hard/:40 @ Moderate Damper 3 30:00 – 40:00 – Moderate @ Damper 2 40:00 – 45:00 – Hard @ Damper 4 45:00 – 50:00 – Moderate @ Damper 1 50:00…