Author: Jade

WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 2a) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – 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 weight and somewhere between…

WOD: 1) 0:00 – 10:00: Easy Ski/Bike/Row Use this a warm-up, Zone 2/3 work. Start at an easy pace, work to build your pace a little each minute. 2) 11:00 – 32:00 – 21 minute EMOTM: 1 – 5-10 Knees-up/Toes-to-bar 2 – 3 Thrusters 3 – 5/side Single Arm Dumbbell Upright Row Pick efforts/load you can maintain for parts 1 + 3. Thrusters are done from the floor, use this as an opportunity to establish a heavy 3RM Thruster from the floor. 3) 32:00 – 40:00 – 8 minute AMRAP: 20 Kettlebell Swings 35/26 15 Goblet Squats 35/26 10/side Single Arm Kettlebell Push Press 35/26 Extra Work: 4) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE