Author: Jade

WOD: 1) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 5 Close Grip Bench Press Pick output you can maintain on the machine for all sets. Start around 50-60% of your 1RM Bench Press, build as heavy as deemed fit. 2) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 10 Barbell Upright Rows Pick output you can maintain on the machine for all sets. Upright rows, work light, focus on positioning and range of motion. Keep them Strict. 3) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 10 Dumbbell Floor Press + 10 Kettlebell Swings 35/26 Pick output you can maintain on the machine for all sets. Use a weight for the Floor Press that is tough to do for 10 reps. Keep the Dumbbells neutral for the Floor Press. This entire piece should be done as one continuous 42 minute piece. Extra Work: 4) Band…

WOD: 1) Every 1:30 x 7 sets: 5 Box Jumps + 5/side Dumbbell Suitcase Deadlifts Warm-up as needed. For the Box Jumps work to build high, step down between each rep. For the Suitcase Deadlifts focus should be on positioning over load. Perform all reps on 1 side before switching to the other. 2) Every 1:30 x 7 sets 7 Dumbbell Strict Press + 14 Abmat Sit-ups Build loading through your sets as deemed fit on the Dumbbell Strict Press, performed standing. 3) 9 minute AMRAP: 15 Calories Ski/Bike/Row/200m Run 12 Dumbbell Thrusters 25/15 9 Ring Rows Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 20/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE