Author: Jade

*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. WOD: 1) 4 Strict Press + 6 Push Press: Every 2:00 x 6 sets Warm-up as needed. Start around 60-70% of your 1RM Strict Press. Build as heavy as deemed fit. The goal should be to establish a 4RM Strict Press for the day and then follow it up with the 6 Push press. 2a) 7 minute AMRAP: 28 Wall Balls 14/8 28 Kettlebell Swings 35/26 28 Push-ups Rest 3 minutes 2b) 7 minute AMRAP: 14 Wall Balls 14/8 14 Kettlebell Swings 35/26 14 Push-ups Extra Work: 3) Hollow Hold: Accumulate 3-5 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all…

*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. WOD: 1) Every 1:30 x 14 sets: Odd – 10 Deadlifts Even – 10-20 Calories Assault Bike Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. This is a total of 7 sets of each movement. Pick a consistent output on the assault bike that takes approximately 45-60 seconds. 2) 10 minute AMRAP: 15 Knees-up 12 Front Squats 45/35 9 Box Jump Overs 24/20 Extra Work: 3) Pausing Single Arm Dumbbell Rows: 5 sets of 6/side Rest 90-120 seconds between sets. Heavy as possible. Pause at the chest for 3 seconds each rep. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE