Author: Jade

Pre Class: 5) 10 sets of: 400m Run @ Mile Pace 1000m C2 Bike @ Easy C2 bike pace should be easy enough so that your paces don’t decline, but no easier than they need to be. Goal should be consistent pace across the board on the run. WOD: 2) Back Squat: 7 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Dumbbell Split Squats: 6 Reps Every 2:00 x 5 sets Start light, build loading as deemed fit. Perform all reps on 1 side before switching to the other. Start on your non-dominant side first. 4) 3 rounds AQAP: 7 Squat Cleans 185/135 21 Bar Facing Burpees Extra Work: 5) Single Leg Good Morning: 3 sets of 12/side Rest 90-120 seconds between sets. Focus on positioning over load. Perform all reps on 1 leg before switching to the other. 6) Glute Ham Raise:…

WOD: 1) AQAP: 15 Squat Snatch 135/95 100 Double-unders 12 Squat Snatch 175/125 100 Double-unders 9 Squat Snatch 205/145 100 Double-unders 6 Squat Snatch 245/165 Scale as needed. 2) AQAP: 800m Run 21 Back Squats 225/155 15 Muscle-ups 800m Run 15 Front Squats 225/155 12 Muscle-ups 800m Run 9 Overhead Squats 225/155 9 Muscle-ups Scale as needed. 3) AQAP: 50 Chest-to-bar Pull-ups 50 Alternating Pistol Squats 50 Kipping Handstand Push-ups 50 Alternating Pistol Squats 50 Toes-to-bar For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE