Author: Jade

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…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 1 minute/side Samson Stretch Then… AMRAP… 30 seconds Ski/Bike/Row 5 Air Squats Normal Width 5 Air Squats Wide Width 5 Air Squats Narrow Width 10 Banded Glute Bridge-ups 10/side Banded Clam Shells Get those legs warm and ready to go. Lots of Squatting today! 1b) 12:00 – 24:00 – Every 2:00 x 6 sets: 5 Back Squats Start around 60-70% of your 1RM and build as deemed fit. Goal for the day is two moderate sets, two moderately heavy sets, and two heavy sets, how they’re ordered doesn’t matter, that’s your goal output for the day. 1c) 24:00 – 32:00 – Every 1:00 x 8 sets: 8-16 Alternating Pistol Squats Depending on your proficiency in this movement this is an opportunity to either work on the skill of the movement if you’re just learning it or you…