Author: Jade

WOD: 1) 5 rounds – 4 minute AMRAP – 1 minute Rest: 15 Air Squat 12 Shoulder-to-Overhead 95/65 9 Power Clean 95/65 Each 4 minute block start over at Air Squat rep number 1. Don’t game these for consistent output. Get after each round, and score each 4 minute block individually. Extra Work: 2) Toes-to-bar: 10 minutes Practice Work on any facet of a Toes-to-bar. 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Front Squat: @ 0:00 – 7 Reps @ 3:00 – 7 Reps @ 6:00 – 3 Reps @ 8:00 – 3 Reps @ 10:00 – 3 Reps Warm-up as needed. Reference 9/30/16 for loading. Look to build heavier than last time. 2) Single Leg Kettlebell Deadlift: @ 12:00 – 8/side @ 14:00 – 8/side @ 16:00 – 8/side @ 18:00 – 8/side Focus here should be on positioning not loading. Load as deemed fit. Range of motion will be varied for among athletes, only come as long as you can maintain a good neutral position through your spine. 3) 14 minute AMRAP: 15 Pull-ups 15 Push-ups 35 Wall Balls 20/14 75 Double-unders Extra Work: 4) Band Pull-aparts: 100 not for time Switch between over and underhand every 10 reps. Focus on positioning and activation, not speed. 5) Sled Drag: 400m @ Bodyweight Focus on moving smooth and steady, this…