Author: Jade

WOD: 1) 21 minute AMRAP: 21 Air Squats 15 Pull-ups 9 D-Ball Over the Shoulder 100/70 Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 3) Good Morning: 3 sets of 15 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) Clean High-Pull + High-Hang Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) High-Hang Power Clean + Front Squat + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Clean Pull + High-Hang Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 3 rounds AQAP: 400m Run 21 Knees-to-armpits 12 Alternating Dumbbell Squat Snatch 50/35 Dumbbell Snatch are 6/side. Extra Work: 5) Single Arm Dumbbell Overhead Lunge: 3 sets of 50ft/side Rest 60 seconds between sides. 6) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE