Author: Jade

*We are changing our client management software HERE WOD: 1) Row – 5 sets of: 3 minutes Easy 2 minutes Moderate 1 minute Hard Pick consistent paces for all 5 sets. This is a continuous 30 minutes piece. Easy, Moderate, Hard, should be even 15 second jumps. For instance your paces might be 2:15>2:00>1:45. 2) 1+1/4 Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. For the 1/4 Squat you should be coming up just past parallel and then back down into the bottom. Reference 3/12/18 for loading. 3) 1+1/4 Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. For the 1/4 Squat you should be coming up just past parallel and then back down into the bottom. Reference 3/12/18 for loading. 4) Back Box Step-ups: 5/side Every 2:00 x 4 sets Start light, focus on positioning over load. Perform all reps…

*We are changing our client management software HERE WOD: 1) EMOTM Until Failure: 20 Double-unders + 1 Squat Clean Thruster 155/155 Add 10/5 each minute until you can make the lift. You may make multiple attempts within the minute. No Thruster Jerks. 2) AQAP: 21 Overhead Squats 155/105 15 Muscle-ups 1000m Assault Bike 15 Overhead Squats 155/105 12 Muscle-ups 1000m Assault Bike 9 Overhead Squats 155/105 9 Muscle-ups 1000m Assault Bike Scale as needed. 3) AQAP: 50ft Front Rack Lunge 225/155 9 Paralette Handstand Push-ups 50ft Front Rack Lunge 225/155 6 Paralette Handstand Push-ups 50ft Front Rack Lunge 3 Paralette Handstand Push-ups Scale as needed. 4) AQAP: 25-20-15-10-5 Bar Facing Burpees 5-4-3-2-1 Rope Climbs 15ft Maintain new standard released for this years Open for the Bar Facing Burpees. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE