Author: Jade

WOD: 1) Every 1:30 x 7 sets: 5 Sumo Deadlifts Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Pull all reps from a Dead Stop. 2) Every 1:30 x 7 sets: 3-5 Strict Pull-ups + 5/side Single Leg Hip Thrusts Use assistance as needed for Strict Pull-ups. Focus on position on the Hip Thrusts, you don’t need any load. 3) 7 minute AMRAP: 7 D-Ball Over the Shoulder 70/50 21 Wall Balls 14/8 Extra Work: 4) Cable Pull Throughs: 4 sets of 20 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 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…