Author: Jade

*De-load week, keep the volume low and intensity high. Pre Class: 1) Run: A) 10 minute Easy Jog (or any combination of walk/jog) B) 1 minute Walk C) 2x6min @ 90 minute time domain pace or “recovery jog” pace with 2 minutes Rest D) 2x4min @ 40 minute time domain pace with 1 minute Rest E) 2x2min @ 20 minute time domain pace with 30 seconds Rest F) 2x1min @ 10 minute time domain pace with 15 seconds Rest Pace as deemed appropriate. Workout courtesy of Chris Hinshaw. WOD: 2) Back Squat: @ 0:00 – 3 Reps @ 2:00 – 3 Reps @ 4:00 – 3 Reps @ 6:00 – 3 Reps @ 8:00 – 1 Reps @ 10:00 – 1 Reps @ 12:00 – 1 Reps @ 14:00 – 1 Reps @ 16:00 – 1 Reps Warm-up as needed. Reference 9/12/15 for loading. Look…

WOD: 1a) 4 minute AMRAP: Max Reps Squat Clean Thruster 225/155 Directly into… 1b) 4 minute AMRAP: Max Reps Clean and Jerk 225/155 (Anyway, anyhow) Directly into… 1c) 4 minute AMRAP: Max Reps Squat Clean 225/155 Same weight for all 3 pieces. This is one continuous piece that lasts 12 minutes. Scale appropriately so it is a conditioning piece, not an EMOTM of the respective lifts. A minimum goal in terms of scaling should be 2 reps per minute. 2) “Marston” – 20 minute AMRAP: 1 Deadlift 405/275 10 Toes-to-bar 15 Bar Facing Burpees If you can’t pull 405/275, work around 90% of your 1RM Deadlift. 3) 3 rounds AQAP: 21 Pistol Squats 15 Strict Handstand Push-ups 9 Muscle-ups Rest as needed. 4) Legless Rope Climbs: 10 for time Cap at 10 minutes. 5) L-Sit: Accumulate 3 minutes Perform from paralettes. Keep track of time and attempts to complete. 6) Freestanding Handstand…