Author: Jade

WOD: 1) 21 minute EMOTM: 1 – 5 Strict Press 2 – 5/side Barbell Windshield Wipers 3 – 5-10 Ring Rows Warm-up as needed. Reference last week for loading for the Strict Press. Look to try and build heavier. For the Windshield Wipers your loading is whatever you are Strict Pressing. For Ring Rows if you can put feet on a box to elevate and make more difficult. 2) 4 rounds for Max Reps: 40 seconds Kettlebell Swings 70/53 20 seconds Rest 40 Seconds Box Jump Overs 24/20 20 seconds Rest 40 seconds Row for Calories 20 seconds Rest Extra Work: 3) D-Ball Bear Carry: 400m Keep track of time and attempts to complete (pick loading that allows you to complete under 10 minutes). 4) Single Arm Kettlebell Overhead Carry: 400m Switch every 100m. Pick a load that allows you to go unbroken the first 100m in each arm. For results post detailed…

WOD: 1) Power Snatch: 3 T+G Reps Every 2:00 x 5 sets Warm-up as needed. Star around 60-70% of your 1RM. Build as heavy as deemed fit. If this movement is still newer for you and you are working lighter loading, than perform this on the minute. 2) Power Clean + Push Jerk: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 3 rounds AQAP: 20 Deadlifts 155/105 20 Knees-to-armpits 20 Wall Balls 20/14 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 5) Kipping Pull-up: 10 minutes Practice Work on any facet of a Kipping Pull-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE