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) 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…

* 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 D-Ball Bear Hold 3 – 5/side Single Arm Dumbbell 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 Dumbbell Rows strict. 2) 3 rounds AQAP: 20 Dumbbell Shoulder-to-Overhead 25/15 30 Abmat Sit-ups 80 Single-unders 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. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE