Author: Jade

WOD: 1) Row – 3 sets of: 50-40-30-20-10 Calories Rest 60 seconds between intervals. 2) Every 2:00 x 7 sets: 1 Pause Front Squat + 2 Front Squats Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom for 3 seconds. 3) Every 2:00 x 5 sets: 1 Pause Back Squat + 2 Back Squats Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom for 3 seconds. 4) 10-9-8…3-2-1 – AQAP: Hang Squat Cleans 135/95 Bar Facing Burpees Two footed jump up and drop down. 5) Double Dumbbell Overhead Lunge: 4 sets of 8/side Rest 2-3 minutes between sets. Alternate legs each rep. 6) Safety Bar Good Morning: 3 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. 7) Cable Pull Throughs: 4 sets of 20 Rest 90-120 seconds between sets. Heavy…

WOD: 1) AQAP: 12 Squat Clean Thrusters 135/95 50ft Handstand Walk 9 Squat Clean Thrusters 185/135 50ft Handstand Walk 6 Squat Clean Thrusters 225/155 50ft Handstand Walk 3 Squat Clean Thrusters 265/175 Scale as needed. 2) AQAP: 60 Calories Row 50 Toes-to-bar 40 Alternating Dumbbell Snatch 50/35 30 Bar Facing Burpees 20 Muscle-ups No stepping up on the Burpees, must be a two footed jump back up. 3) 7 minute AMRAP: 15 Overhead Squats 95/65 30 Double-unders Make sure you’re hitting full hip extension on all reps. 4) 14 minute EMOTM: Odd – 1-3 Rope Climbs 15ft Even – 1-10 Strict Handstand Push-ups Pick reps/output that you can maintain for all 7 rounds. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE