Author: Jade

*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) 40 minute EMOTM: Minutes 1+2 –  Monostructural Conditioning Minutes 3+4 – Gymnastics/Skill   Minutes 5+6 –  Non-Monostructural Conditioning Minutes 7+8 – 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…

*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1a) 0:00 – 4:00 – 4 minutes: Ski/Bike/Row/Run Easy>Moderate pace Find a consistent manageable pace. 1b) 4:00 – 12:00 – 8 minute AMRAP: 10 Deadlifts 75/55 + 10 Push-ups Starts immediately at the end of A at 4:00 on the clock. 1c) 12:00 – 13:00 – 1 minute: Rest Transition back to your machine. 1d) 13:00-17:00 – 4 minutes: Ski/Bike/Row/Run Easy>Moderate pace Find a consistent manageable pace.  1e) 17:00 – 25:00 – 8 minute AMRAP: 5 Shoulder-to-Overhead 75/55 + 20 Air Squats Make the STOH heavy and difficult to complete the 5 reps unbroken. Starts immediately at the end of A at 4:00 on the clock. 1f) 25:00 – 26:00 – 1 minute: Rest Transition back to your machine. 1g) 26:00-30:00 – 4 minutes: Ski/Bike/Row/Run Easy>Moderate pace Find a consistent manageable pace.  1h) 30:00 – 38:00 – 8 minute AMRAP: 10 Bar…