Author: Jade

Pre Class: 1) Row: 10 x 250m @ 2K Pace/500m @ Easy No rest between sets. This is a 7500m continuous piece. WOD: 2) 1 Front Squats + 2 Back Squats: Every 2:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM Front Squat. Goal is to hit a 1RM Front Squat, then rack and re-rack to the back to finish the Back Squat. Transition between the two positions should be as quick as possible. 3) 10 minute Up Ladder: 5 Kettlebell Swings 70/53 10 Abmat Sit-ups Workout goes 5+10, 10+20, 15+30, and so on until 10 minutes is up. Extra Work: 4) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add assistance/load as deemed fit. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Snatch: 2 minutes Max Reps @ 60% 3 minutes Rest 3 minutes Max Reps @ 70% 3 minutes Rest 4 minutes Max Reps @ 80% 3 minutes Rest 5 minutes Max Reps @ 90% All reps are full Squat. 2) AQAP: 50 Pull-ups 20 Bar Facing Burpees 21 Thrusters 95/65 40 Bar Facing Burpees 21 Thruters 95/65 20 Bar Facing Burpees 50 Pull-ups Rest as needed. 3a) 3 rounds AQAP: 7 Power Cleans 225/155 7 Deficit Handstand Push-ups 8/6″ Directly Into… 3b) 7 rounds AQAP: 1 Legless Rope Climb 15ft 500m Assault Bike Rest as needed. 4) Banded Ring Dips: 7 sets of 3 Rest 90-120 seconds between sets. Max band tension. 5) Bar Muscle-up Negatives: 7 sets of 3 Rest 90-120 seconds between sets. Lower as slow as possible. 6) Strict Toes-to-bar: 4 sets of 10 Rest 90-120 seconds between sets. Use a stall bar if you have one. For…