Author: Jade

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. WOD: 1) Box Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. Reference 3/26/18. 2) Box Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. Reference 3/26/18. 3) Back Rack Split Squats: 5/side Every 2:00 x 4 sets Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Reference 3/26/18. 4) Sled Drag: 400m @ Bodyweight Stimulus is continuous movement, scaling load if needed for desired stimulus. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. 6) Run – 4 sets…

*We are changing our client management software HERE WOD: 1) Max Reps: 2 minutes Squat Cleans 185/135 1 minute Rest 2 minutes Squat Cleans 225/155 1 minute Rest 2 minutes Squat Cleans 275/185 Scale loads as needed. You should be getting at least 5+ reps on the last bar. 2) “Online Qualifier 18.3″ – 20 minute AMRAP: 50 Wall Balls 20/14 100 Double-unders 50ft Handstand Walk 100 Double-unders 50 Calorie Row 100 Double-unders 50ft Handstand Walk 100 Double-unders Scale as needed. 3) 3 rounds AQAP: 400m Run 20 Chest-to-bar Pull-ups 10 Alternating Dumbbell Squat Snatch 100/70 Scale as needed. 4) Legless Rope Climbs: 10 for time Work on pacing find your ideal rest time. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE