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. WOD: 1a) 20 minute EMOTM: Odd – Monostructural Conditioning Even – Gymnastics/Skill Directly Into… 1b) 20 minute EMOTM: Odd – Non-Monostructural Conditioning Even – 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…

* 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. WOD: 1a) 0:00-10:00 – 10 minute EMOTM: 1/side Kettlebell Turkish Get-up Focus on quality of movement over loading. 1 Rep is all the way up and back down. 1b) 10:00-18:00 – 8 minute AMRAP: 21 Kettlebell Swings 35/26 21 Push-ups 15 Kettlebell Swings 35/26 15 Push-ups 9 Kettlebell Swings 35/26 9 Push-ups Swing weight should allow you to go unbroken for the majority of sets. 1c) 20:00-29:00 – Every 1:30 x 6 sets: 5-10 Strict Pull-ups or Ring Rows 8 Alternating Single Arm Kettlebell Overhead Lunge Alternate arms from round to round for the Lunge. 1d) 30:00-40:00 – 10 minute AMRAP: 15 Kettlebell Deadlifts 35/26 12 Kettlebell…