Author: Jade

WOD: 1) 40 minute EMOTM: Movement 1 – Minutes 1-10 – Monostructural Conditioning Movement 2 – Minutes 11-20 – Gymnastics/Skill Movement 3 – Minutes 21-30 – Non-Monostructural Conditioning Movement 4 – Minutes 31-40 – 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 –…

WOD: 1) 0:00-10:00 – 10 minute EMOTM: Handstand Push-up/Stink Bug/Handstand Hold Work on any variation of a vertical bodyweight pressing motion or support. Pick and output/rep you can maintain for all 10 sets. 2) 10:00-17:00 – 7 minute Up Ladder: 5 Kettlebell Swings 53/35 5 Box Jumps 24/20 Rep scheme is 5+5, 10+10, 15+15, and so on. Rest 3 minutes after Up Ladder is finished. 3) 20:00-30:00 – 10 minute EMOTM: Odd – 5/side Dumbbell Kneeling Single Arm Split Press Even – 5/side Dummbell Single Arm Bent Over Row Pick a loading that is difficult, but maintainable for all 5 sets of each. 4) 30:00-40:00 – 10 minute AMRAP: 10 Push-ups 20 Goblet Box Step-ups 53/35 @ 24/20 30 Abmat Sit-ups Extra Work: 5) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 6) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep…