Author: Jade

*Regionals Shirts Sign-up HERE…Order Being Place Monday 5/8 **Programming Structure Shift HERE WOD:  1) Deadlift: 7 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) D-Ball Bear Hug Lunge: 8/side Every 2:00 x 5 sets Perform this as a continuation of your Deadlifts starting at 10:00 on the clock. Alternate legs each rep. Build as heavy as deemed fit. 3) 10 minute AMRAP: 3 Rope Sit-to-stand 10 Shoulder-to-Overhead 65/45 Pre Class: 4) Sled Drag: 400m @ Bodyweight Not for time. Should move smooth and steady. If you can’t maintain consistent movement, scale appropriately. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Programming Structure Shift HERE WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – 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 – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a…