Author: Jade

WOD: 1) 40 minute EMOTM: Minute 1-10 –  Monostructural Conditioning Minute 11-20 – Gymnastics/Skill Minute 21-30 –  Non-Monostructural Conditioning Minute 31-40 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy…

WOD: 1a) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row Even – 5 Push Press Pick output you can maintain for the machine work. Push Press are from the floor, build to a heavy 5 for the day. 1b) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row Even – 5-10 Bar Rows Pick output you can maintain. Add a box for your feet if you’d like to make the bar Rows more difficult. 1c) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row Even – 10 Push-ups + 10 Kettlebell Swings 53/35 Pick output you can maintain for all rounds. Extra Work: 2) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. 3) Kneeling Rope Cable Crunches: 4 sets of 20 Rest 90-120 seconds between sets. Load as heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE