Author: Jade

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 5 Inchworm w/Push-up Station 2 – 5 Deadlifts + 5 Clean High-Pulls + 5 Hang Power Clean Station 3 – 40 seconds Ski/Bike/Row Increase tempo on the machine each round to get your heart rate up. 1b) 14:00 – 21:00 – Every 1:00 x 7 sets: 2 Speed Deadlifts @ 50% of 1RM Focus on moving the bar fast. Set the bar Dead on the floor and reset your hips between lifts. 1c) 24:00 – 31:00 – 7 minute AMRAP: 20 Dumbbell Hang Power Cleans 35/25 10 Calories Ski/Bike/Row Dumbbell loading should allow for unbroken sets to start. 1d) 34:00 – 45:00 – 11 minute AMRAP: 3 Deadlifts 115/75 3 V-Ups 3 Burpees Workout is 3+3+3, 6+6+6, 9+9+9 until 11 minutes is up. No Accessory work will be programmed for Saturday’s during the…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 100 Single-unders 5 Table Top Up-Downs w/Pause 10 Scapula Push-ups 20 Banded Face-Pulls Get some blood flowing and those shoulders prepped for the day. 1b) 12:00 – 24:00 – Every 2:00 x 6 sets: Sets 1+2 (12:00 – 16:00) – 7 Push Press + 5/side Single Arm Kettlebell/Dumbbell Row Sets 3+4 (16:00 – 20:00) – 5 Push Press + 5/side Single Arm Kettlebell/Dumbbell Row Sets 5+6 (20:00 – 24:00) – 3 Push Press + 5/side Single Arm Kettlebell/Dumbbell Row Warm-up to a starting load for the Push Press and work to build loading each set as deemed fit. For the Row, try to pick a loading that will be tough from the start and work to maintain the reps/loading through the course of the 6 sets. 1c) 24:00 – 31:00 – Every 1:00 x 7 sets: 1/side…