Author: Jade

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 20 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Barbell Directly into 2) 20 minute EMOTM: Movement 3 – Gymnastics/Skill Movement 4 – Non-Monostructural Conditioning 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 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps, shouldn’t be more than 15 seconds worth of work. Movement 4 – Non-Monstructural Conditioning – Wall Balls,…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 0:00-10:00 – Handstand Push-ups: 10 minute EMOTM Scale to any upside down variation of pressing or support. This could be a Handstand Push-up, Stink Bug, or Handstand Support. Pick rep scheme/time output that you can maintain for all 10 sets. 2) 10:00-15:00 – 5 minute AMRAP: 50 Pull-ups Max Kettlebell Swings 70/53 Scale as needed to complete the gymnastics pulling in approximately 3 minutes. Rest 2 minutes after completing this 5 minute AMRAP. 3) 17:00-26:00 – Every 1:30 x 6 sets: 5 Strict Press + 5-10 Push-ups Strict Press start around 60-70% of your 1RM and build as deemed fit. Drop into the Push-ups immediately upon finishing the 5th Strict Press. Pick a number of Push-ups you can maintain for all 6 of the sets. Rest 2 minutes after the end of your 6th set. 4) 28:00-40:00 – 12…