Author: Jade

WOD: 1) 40 minute EMOTM: Minute 1 – Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – 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 – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight…

WOD: 1a) 0:00 – 10:00 – AQAP: 800m Run 50 Wall Balls 14/8 + 5 Push Press After completing the Run and Wall Ball the remaining time is left to hit a heavy 5 Push Press. 1b) 10:00 – 20:00 – AQAP: 800m Run 50 Kettlebell Swings 35/26 + 5 Push Press After completing the Run and Kettlebell Swing the remaining time is left to hit a heavy 5 Push Press. 1c) 20:00 – 30:00 – AQAP: 800m Run 50 Box Jump Overs 24/20 + 5 Push Press After completing the Run and Box Jump Overs the remaining time is left to hit a heavy 5 Push Press. 1d) 30:00 – 40:00 – AQAP: 800m Run 50 Push-ups + 5 Push Press After completing the Run and Push-ups the remaining time is left to hit a heavy 5 Push Press. Extra Work: 2) Single Arm Dumbbell Row: 4 sets of…