Author: Jade

WOD: 1) AQAP: 21 Deadlifts 225/155 18 Back Squats 225/155 15 Shoulder-to-Overhead 225/155 12 Squat Cleans 225/155 9 Squat Snatch 225/155 6 Overhead Squats 225/155 3 Thrusters 225/155 Rest as needed. Your first Shoulder-to-Overhead may be from Behind the neck if you choose to go straight from the Back Squat. 2) 25 minute AMRAP: 25 Thrusters 45/35 25 Burpees 25  Sumo Deadlift High-pulls 45/35 Rest as needed. 3) AQAP: 12 Rope Climbs 15ft Rest 3 minutes 9 Rope Climbs Rest 3 minutes 6 Rope Climbs Rest as needed. 4) Ring Dips: 7 sets of 5 Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Pre Class: 1) Run: 1200m, 2 minute Easy Jog, 200m, Rest 3 minutes 1000m, 2 minute Easy Jog, 200m, 2 minute Easy Jog, 200m, Rest 3 minutes 800m, 2 minute Easy Jog, 200m, 2 minute Easy Jog, 200m, 2 minute Easy Jog, 200m Workout Pacing: This pace for the opening interval is always at the same moderate intensity. The moderate intensity should feel sustainable. Target a controlled speed for your first interval. A good target speed would be approximately 3sec/100m slower than your 1-mile PR speed. As example, an athlete with a 6min/mile PR (or an average of 22.5sec/100m) would target an opening moderate pace of 25.5sec/100m. All the 200m intervals should be at a slightly faster pace than your opening interval. A good target speed would be approximately 2sec/100m slower than your 1-mile PR speed. As example, an athlete with a 6min/mile PR…