Author: Jade

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Rowed Even – 50m Double KB Overhead Carry Pick reps and load you can maintain for all 10 rounds. WOD: 2) Power Snatch + Hang Power 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. 3) Hang Power Clean: 5 sets of 3 Warm-up as needed. Start around 70-80% of your 1RM. Establish a 3RM for the day, your other 4 working sets at 80%> of the day’s 3RM. No dropping the bar between reps.  4) 30-20-10 – AQAP: Toes-to-bar Kettlebell Swings 70/53 Box Jump Overs 24/20 Extra Work: 5) AQAP: 40 Strict Handstand Push-ups 20 Muscle-ups 10 Legless Rope Climbs Scale…

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. Pre Class: 1) Run: 6 x 800m No Rest Between Intervals First interval should be slow/easy, then from there the goal is to chop of 10 seconds of your interval time for each following interval. Don’t go too fast to start otherwise you won’t be able to maintain the decreasing split times. Workout courtesy of Chris Hinshaw. WOD: 2) Back Squat: @ 0:00 – 7 Reps @ 3:00 – 7 Reps @ 6:00 – 7 Reps @ 9:00 – 3 Reps @ 11:00 – 3 Reps @ 13:00 – 3 Reps @ 15:00 – 3 Reps Warm-up as needed. Reference 8/29 for loading. Look to build a little heavier than last time, or start around 65-70% of your 1RM. Build as heavy as deemed fit…