Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Pause Glute Bridge-ups w/Mini Band Around Knee 10 Lateral Lunges 10 Back Squats Use a PVC or Barbell for the warm-up depending on what’s appropriate for you. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5 Back Squats Start around 60% of your 1RM and build as deemed fit. 1c) 20:00 – 25:00 – Every 1:00 x 5 sets: 5/side Half Kneeling Dumbbell Strict Press + Lunge Start in the Half Kneeling Position. Perform the Press, then step up out of the Half Kneeling/Lunge position to the top, return back to the bottom and repeat. Scale volume of reps as needed as this can be a slower movement. 1d) 30:00 – 45:00 – Quarter Finals “21.3”: 120 Wall Balls 20/14 120 Calories Ski/Bike/Row Scale as needed. Accessory: 2) Monostructural Conditioning – Dog Sled Sprint: 10…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Goblet Good Mornings 10 Kettlebell Deadlifts 10 Low Anchor Banded Front Raise 5 Burpees Pick-up the tempo each round on the machine, and increase loading each round on the Good Morning and Deadlift as deemed fit. 1b) 15:00 – 45:00 – AQAP: 50/40 Calories Ski/Bike/Row 40 Kettlebell Swings 53/35 30 Deadlifts 155/105 50/40 Calories Ski/Bike/Row 40 Kettlebell Swings 53/35 30 Power Cleans 95/65 50/40 Calories Ski/Bike/Row 40 Kettlebell Swings 53/35 30 Power Snatch 65/45 50/40 Calories Ski/Bike Row Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE