Author: Jade

*Membership Price Changes HERE WOD: 1) 10 sets of: 800m Run + 1 Round of C2B “Cindy” No rest between sets. Efforts should be the same throughout. Perform at a moderate pace, Zone 2/3. 2) Back Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Top/Bottom Kettlebell Lunge: 5/side Every 2:00 x 5 sets Perform this with one Kettlebell in the Front Rack and the other in the Farmer’s Carry position. Perform all 5 reps on 1 side, then switch legs and Kettlebell positioning for the other side. 4) Sled Drag: 400m Light. Focus on walking through your heels. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=2wPamRA_pMI

*Membership Price Changes HERE WOD: 1) 15 minute EMOTM: Minutes 1-3 – 5 Clean and Jerk 115/75 Minutes 4-6 – 4 Clean and Jerk 155/105 Minutes 7-9 – 3 Clean and Jerk 205/145 Minutes 10-12 – 2 Clean and Jerk 245/165 Minutes 13-15 – 1 Clean and Jerk 275/185 Intended stimulus is barbell cycling, i.e. all reps done Touch-and-Go. Reps can be done anyway, anyhow, but most if not all should be Power Clean + Push Jerk. 2) 2-3-4 minute AMRAP – 1 minute Rest: 9 Bar Muscle-ups 18 Dumbbell Thrusters 50/35 Max Burpee Box Jump Overs 24/20 Scale as needed. 3) 5 rounds AQAP: 30/25 Calories Rowed 30 Kettlebell Swings 53/35 Scale as needed. 4) 5 sets of: 50ft Handstand Walk 12 Strict Toes-to-bar 9 Strict Bar Dips Not for time, but for quality. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE