Author: Jade

WOD: 1a) 1 round of: 1000m Row 40 Wall Balls Rest 5 minutes 1b) 3 rounds of: 19 Calories Rowed 19 Wall Balls For Part a perform the 1K at moderately hard pace, and the Wall Balls are meant to be done unbroken. If you don’t have that capacity, or 40 reps is a max effort, scale to a size of reps that you can perform unbroken and have plenty of reps left in the tank. 2) 4 sets of: 12 GHD Sit-ups 15 Box Jump Overs 30/24 30 Double-unders Rest 60 seconds between sets. 3) Every 1:30 x 10 sets: Power Clean + Squat Clean Drop and reset between reps. Perform at 60-80% of your max Power Clean (assuming your Power Clean is lower than Squat Clean)…regardless of percentages don’t build to loading that feel difficult, only lift as heavy as things feel good and clean….

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5/side Kettlebell Suitcase Deadlifts + 5 Goblet Good Mornings Station 3 – 5 Scapula Pull-ups + 5 Hollow Rocks + 5-10 Snatch Grip Push Press For the Snatch Grip Push Press use a PVC Pipe or Barbell depending on what is appropriate for you as an athlete. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Odd – 30 Russian Swings Even – 5/side Single Leg Kettlebell Romanian Deadlift Use loading that you can maintain through the 5 sets of each movement. For the Deadlifts focus on position over loading, perform all 5 reps on 1 side before switching to the other. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: 1 Power Snatch + 1 Pause Overhead Squat @ 60-70% Pick a moderate…