Author: Jade

Pre Class: 1) Row: 5 x 1000m Rest 3 minutes between intervals. WOD: 2)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. 3) 3 rounds AQAP: 10 Power Cleans 155/105 20 Bar Facing Burpees 40 Air Squats Extra Work: 4) Hip Extension: 4 sets of 20 Rest 90-120 seconds between sets. Add load if able. 4) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 15 minute EMOTM: Minute 1 – 10 Power Cleans 185/135 Minute 2 – 10 Front Squat 185/135 Minute 3 – 10 Shoulder-to-Overhead 185/135 Minute 4 – 8 Power Cleans 205/145 Minute 5 – 8 Front Squat 205/145 Mintue 6 – 8 Shoudler-to-overhead 205/145 Minute 7 – 6 Power Cleans 225/155 Minute 8 – 6 Front Squats 225/155 Minute 9 – 6 Shoulder-to-Overhead 225/155 Minute 10 – 4 Power Cleans 245/165 Minute 11 – 4 Front Squats 245/165 Minute 12 – 4 Shoudler-to-Overhead 245/165 Minute 13 – 2 Power Cleans 265/185 Minute 14 – 2 Front Squats 265/185 Minute 15 – 2 Shoulder-to-Overhead 265/185 Everything is done from the floor. Squat Clean may be your first Front Squat. Scale loading as needed. 2) 3 rounds AQAP: 1000m Assault Bike 21 Overhead Squats 95/65 15 Chest-to-bar Pull-ups Rest as needed. 3) 10-8-6-4-2 – AQAP: Burpee Muscle-ups…