Author: Jade

*Membership Price Changes HERE WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 –  Monostructural Conditioning Minute 3 – Gymnastics/Skill Minute 4 – Gymnastics/Skill Minute 5 –  Non-Monostructural Conditioning Minute 6 –  Non-Monostructural Conditioning Minute 7 – Barbell Minute 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 –…

*Membership Price Changes HERE WOD: 1a) 0:00 – 10:00 – 8 minute AMRAP: 800m Run + 15 Kettlebell Swings 35/26 15 Push-ups 800m Run is a buy-in, remainder of the 8 minute block is AMRAP of the couplet. 1b) 10:00 – 20:00 – 8 minute AMRAP: 800m Run + 20 Wall Balls 14/8 10 Knees-up 800m Run is a buy-in, remainder of the 8 minute block is AMRAP of the couplet. 1c) 20:00 – 30:00 – 8 minute AMRAP: 800m Run + 15 Kettlebell Swings 35/26 15 Push-ups 800m Run is a buy-in, remainder of the 8 minute block is AMRAP of the couplet. 1d) 30:00 – 40:00 – 8 minute AMRAP: 800m Run + 20 Wall Balls 14/8 10 Knees-up 800m Run is a buy-in, remainder of the 8 minute block is AMRAP of the couplet. Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of…