Author: Jade

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) 21 minute EMOTM: 1 – 3-10 Stink Bugs 2 – 40 second Farmers Hold 3 – 8 Supinated Bent Over Barbell Rows Warm-up as needed. Pick loads, reps, etc. that you can maintain for all 3 cycles of this piece. Make sure to keep the Rows strict. 2) AQAP: 400m Run 40 Burpee-to-target 400m Run 20 Burpee-to-target 400m Run 10 Burpee-to-target Extra Work: 3) Band Pull Aparts: 100 not for time Break into as many sets and reps as needed. Focus on positioning and activation over speed. 4) Reverse Sled Drag: 6 x 50m Rest 60 seconds between sets. Heavy as possible unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) Snatch + Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. All reps full Squat. 2) 2 Hang Cleans + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. All reps full Squat. 3) 30-20-10 – AQAP: Knees-to-armpits Kettlebell Swings 53/35 Box Jump Overs 24/20 Extra Work: 4) Handstands: 10 minutes Practice Work on any facet of getting upside down. 5) Waiters Walk: 4 x 50m/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE