Author: Jade

WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…

WOD: 1) Strict Press: 5 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2a) 5 minute AMRAP: 21 Wall Balls 20/14 15 Toes-to-bar 9 Burpees Rest 2 minutes 2b) 5 minute AMRAP: 15 Wall Balls 20/14 12 Toes-to-bar 9 Burpees Rest 2 minutes 2c) 5 minute AMRAP: 12 Wall Balls 20/14 9 Toes-to-bar 6 Burpees Extra Work: 3) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken reps. 4) Bottoms-up Kettlebell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE