Author: Jade

WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…

WOD: 1) 21 minute EMOTM: 1 – 5 Strict Press 2 – 20-30 second Hanging L-Sit/Knee-up Hold 3 – 5/side Single Arm Bent Over Dumbbell Row (Unsupported) For the Strict Press start around 60% of your 1RM and climb accordingly. Perform Strict Press from the floor. Pick hanging trunk position that you can maintain for all 7 sets. For Dumbbell Rows, perform these in a Bent Over/Good Morning position, don’t use your opposite hand to help stabilize at all. 2) AQAP: 50-35-20 Kettlebell Swings 70/53 400m Run Extra Work: 3) Band Pull Aparts: 100 not for time Focus on positioning and activation, not speed. Break into as many sets as needed. 4) 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