Author: Jade

* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd Pre Class: 1) Run – 6 sets: 800m @ 80-90% 400m Easy No reset between sets, continuous 7200m piece. WOD: 2) Front Squat – Every 2:30: 10-7-7-5 Warm-up as needed. Reference 5/8/17 for loading. Build as heavy as deemed fit. 3) Back Squat – Every 2:30: 10-7-7-5 Warm-up as needed. Reference 5/8/17 for loading. Build as heavy as deemed fit. 4) 30-20-10 – AQAP: Front Rack Alternating Lunges 135/95 500m Row Extra Work: 5) Reverse Sled Drag: 400m Moderate weight. Focus on keeping yourself moving. 6) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed…

* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd WOD: 1) 5 rounds AQAP: 12 Dumbbell Deadlifts 70/50 9 Dumbbell Hang Power Cleans 70/50 6 Dumbbell Shoulder-to-Overhead 70/50 Scale as needed. 2) 3 rounds AQAP: 400m Run 12 Overhead Squats 185/135 3 Legless Rope Climbs 15ft Scale as needed. 3) 3 rounds AQAP: 50m D-Ball Bear Hug Carry 150/100 20 Ring Dips Scale as needed. 4) Paralette Handstand Push-up: 10 minute EMOTM You choose the depth and whether you want to do strict or kipping. 5) Yoke Carry: 8 x 25m Rest 90-120 seconds between sets. Heavy as possible. For results post detailed…