Author: Jade

Pre Class: 1) 20 minute EMOTM: Odd – 18/12 Calories Assault Bike Even – 1 Round of “Strict Cindy” Pick output you can maintain for all 10 rounds. Pull-ups must be Strict. WOD: 2) Power Snatch + Hang Power Snatch: 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Establish a heavy complex for the day. Your other 6 working sets should be within 80% of the day’s Max. 3) Power Clean + Hang Power Clean + Jerk: 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Establish a heavy complex for the day. Your other 4 working sets should be within 80% of the day’s Max. 4) AQAP: 40-30-20-10 Toes-to-bar 12-9-6-3 D-Ball Over Shoulder 150/100 Extra Work: 5) 5 rounds AQAP: 3 Strict Muscle-ups 6 Strict Handstand Push-ups 3″ Deficit 12 Box Jumps 36/30 Scale as needed. 6) Legless Rope Climb + Legless Slow Descent: 7 sets of…

Pre Class: 1) Run: 2 sets of 5 x 500m 30 seconds Rest between intervals on set 1. 60 seconds Rest between intervals on set 2. 3 minutes Rest between sets. 1st 500m is of each set is hard, but not max effort. Record time. Then remaining 4 x 500ms try to match times, but without checking your watch. Every second your off is a point. Score is total points, the less points the better. Purpose of this workout is learning pacing. Total workout distance is 5,000m. Work courtesy of Chris Hinshaw. WOD: 2) Back Squat: @ 0:00 10 Reps @ 3:00 10 Reps @ 6:00 10 Reps @ 9:00 5 Reps @ 11:00 5 Reps @ 13:00 5 Reps @ 15:00 5 Reps Warm-up as needed. Star at 60% of your 1RM. Build into a heavy 10 for the day in the first 3 sets. Then…