Author: Jade

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5/side Single Arm Kettlebell Upright Row 10 Scapula Pull-ups 15 Banded “No Money’s” 30 seconds Ski/Bike/Row Get some blood flowing, increase the intensity on the machine each round to get your cardiovascular system primed. 1b) 12:00 – 22:00 – Every 1:00 x 10 sets: 5 Strict Pull-ups + 10 Burpees Focus here is on understanding how to pace, and getting some Strict Pulling work under a little fatigue. Use band assistance as needed, stimulus we’re after is that all sets of the Pull-ups should be unbroken, we’re not looking for you to approach failure. Pick a Burpee quantity that you feel you can maintain. We’re looking for a total work output of around 40 seconds. This should be hard, and get you breathing, but you should not finish this tapped out at a max heart rate….

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 45 seconds Single-unders Station 2 – 5/side Tall Kneeling Kettlebell Strict Press Station 3 – 5 Muscle Cleans + 5 Front Squats Athletes in Move/Power use a PVC Pipe or empty Barbell. Athletes in Sport Comp, perform you first round with an empty barbell and add loading as deemed fit for additional warm-up. 1b) 14:00 – 34:00 – Every 4:00 x 5 sets: 0:00 – 1:00 – 75 Double-unders 1:15 – 1 Squat Clean 1:30 – 1 Squat Clean 1:45 – 1 Squat Clean 2:00 – 1 Squat Clean 2:15 – 1 Squat Clean 2:30 – 1 Squat Clean This is a battery piece designed to work on your pacing with the bar. In the 4 minute interval, perform the prescribed Double-unders in the minute (if you’re not proficient with the…