Squats, jumps, then lunges, runs, snatches, lunges

Friday, April 4

WOD: 50 lunge steps, then 3 rounds 400m run or 500m row 20 KB Snatches, after 50 lunges steps. (RECORD Total Time)

Strength/Skill: High bar back squat 8x2 @ 82.5% complete this emom, after complete 4x2 box jumps as high as possible, if step ups complete 4x2 @20in weighted (DB/KB in hands or weight vest or ankle weights)

Mobility: work on your glutes


12 min amrap: 1 strict pull up, 7 push up, 14 air squats

Tuesday, OCT 22 Reminder: Jules will be having her nutrition hour tomorrow (Wednesday) at 7:00PM.

WOD: 12 minute Amrap, 1 strict Pull up, 7 Push up, 14 Air squats(if you would like to scale up use explosive push ups on a 45# plate)

Strength/Skill: 3,3,3+ High Bar Back Squat(heavier than last week but still fast and explosive)

Mobility: bottom of squat mobility


250m Farmers Walk(AHAP) 21-15-9 T2B and American Swings

Tuesday, OCT 8
Jules will hold a Nutrition Hours tomorrow, Wednesday October 9th at 6:30pm. There will also be an office hour held Wednesday October 23rd at 7pm (NOTE THE LATER TIME). Plan on stopping by if you want to talk with her about nutrition or get a body fat skin fold test done. You can also contact here for a one on one coaching session to be scheduled individually; sign up on mindbody or contact Jules at JuliHuddlestonmsrd@gmail.com"

WOD: 250m farmers walk(AHAP), 21-15-9 T2B, American swings 53/35

Strength/Skill: HBBS 3,3,3+(as many reps as possible on third set)

Mobility: 1 mile jog or 2k row


Thrusters and Strict Pull ups

Tuesday, OCT 1 Jules will hold her October Nutrition Hours on Wednesday October 9th and 23rd at 6:30pm. Plan on stopping by if you want to talk with her about nutrition or get a body fat skin fold test done. You can also contact her for a one on one coaching session to be scheduled individually; sign up on mindbody or contact Jules at JuliHuddlestonmsrd@gmail.com

WOD: EMOM for 10 min 10 KB Thrusters(1 Arm), the rest of the minute accumulate as many strict pull ups as possible

Strength/Skill: HBBS, 3,3,3+(perform as many reps as possible on 3<sup>rd</sup> set of 3)

Mobility:  hip mobility work: last part of this video: http://www.mobilitywod.com/2010/09/episode-17-shoulders-and-the-back-squat-rack-and-darth/