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) 0:00-10:00 – 10 minute EMOTM: Odd – 2-5 Toes-to-bar/Knees-up + 2-5 Pull-ups/Hollow Rocks Even – 30 second Plate Overhead Hold Pick output you can maintain for all 5 sets of each piece. Transition directly to Part B. 1b) 10:00-22:00 – 12 minute AMRAP: 10 Box Jump 24/20 15 Kettlebell Sumo Deadlift High-pulls 53/35 20 Air Squats Transition directly to Part C. 1c) 23:00 – 35:00 – Every 2:00 x 6 sets 10 Dumbbell Floor Press 35/25 10/side Dumbbell Plank Rows 35/25 Plank Rows are a total of 20 reps. Transition directly to part D 1d) 35:00-40:00 – 5 minute AMRAP: 5 Dumbbell Thrusters 35/25 10 Jumping Alternating Lunges…

* 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: 1) Snatch + Hang Snatch x 2: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. No dropping the bar between the Snatch and Hang Snatch, drop after the Hang Snatch and reset for the 2nd complex. Build as heavy as deemed fit. 2) Clean + Hang Clean + Front Squat + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) 3 rounds AQAP: 20 Hang Power Cleans 65/45 30 Wall Balls 20/14 40 Double-unders Extra Work: 4) Handstands: 10 minutes Practice Work…