Author: Jade

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Squat Hold w/Reach Overhead 10 Alternating Shoulder Plank Taps 10 Alternating Bird Dogs 10 Wall Balls Get some blood flowing and your positions opened up. 1b) 12:00 – 33:00 – Every 1:00 x 21 sets: Sets 1-7 (12:00 – 19:00) – 3 Jerk Balance Sets 8-14 (19:00 – 26:00) – 2 Halting Split Jerk  Sets 15-21 (26:00 – 33:00) – 1 Split Jerk Jerk Balance keep the weight light, really use this as a time to focus on positioning and your footwork. For the Halting Jerks move to light-to-moderate loads. Again focus on good positioning, hold the bottom of the dip for 1-2 seconds each rep. For the Split Jerk singles approach as deemed fit. If you’re focused on your performance in the Open we encourage you do not max out and work only…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 2 Inchworms + 6 Burpees Station 2 – 10 Kettlebell Deadlifts + 10 Russian Swings Station 3 – 4 Snatch High-Pull + 4 Muscle Snatch + 4 Snatch Drop to Power Increase loading each round on the Kettlebell as deemed fit. Use a Barbell or PVC pipe based on skill/ability. 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: 6 Bar Facing Burpees + 3 T+G Power Snatch Start with moderate loading on the Power Santch and work to build to a heavy set for the day…remember your heaviest set doesn’t have to be your last set. If you peak before your 10th set, which you likely should, try and pull back to 85-90% of your day’s heaviest for your remaining sets. For the Burpees perform them at a SPRINT pace…