Author: Jade

*Stop in Saturday morning the 29th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 5 Reps Sets 4-6 – 3 Reps Sets 7-9 – 1 Rep Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change. 2) AQAP: 50 Deadlifts 95/65 50 Hang Power Cleans 95/65 50 Front Squats 95/65 Extra Work: 3) Row: 10 x 50 Calories Rest 90 seconds between intervals. Goal is fast, but consistent paces. 4) Hip Extension: 75 reps for time Keep track of time and sets to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) AQAP: 800m Run 100 Walking Lunges 35 Burpees 15 Rope Climbs 35 Burpees 100 Walking Lunges 800m Run Extra Work: 2) Band Pull-aparts: 100 not for time Switch between over and underhand every 10 reps. Focus on quality, not speed. 3) Single Arm Dumbbell Row: 3 sets of 20/side Rest 90-120 seconds between sets. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE