*Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down.

WOD:

1) Tall Jerk: 4 sets of 4

Warm-up as needed. Rest 90-120 seconds between sets. Don’t push the load, focus on speed and footwork.

2) Jerk Recovery + 5 second Support: 3 sets of 3

Warm-up as needed. Upon finishing the recovery keep the bar overhead for 5 seconds before de-loading for the next rep. Build as heavy as deemed fit. Rest 2-3 minutes between sets.

3) Every 1:30 x 7 sets: 3 Touch-and-Go Power Snatch

Warm-up as needed. Build as heavy as deemed fit.

4) Every 1:30 x 7 sets: 3 Touch-and-Go Power Cleans

Warm-up as needed. Build as heavy as deemed fit.

5) 5 sets of:

5 Strict Deficit Handstand Push-ups

+

10 Dumbbell Bench Press

Rest 3 minutes between sets. Move with intent between movements. Build as heavy as deemed fit and to a max deficit.

6) 5 sets of:

100ft Handstand Walk

+

50ft Overhead Yoke Carry

Rest 3 minutes between sets. Build as heavy as possible on the Yoke while moving it unbroken.

7) GHD Sit-ups: 3 sets of 30

Rest 90-120 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE