*Fall/Winter Holiday Schedule HERE

WOD:

1) Jerk Balance: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Focus on the skill over loading.

2) Halting Jerk + Jerk: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Hold the bottom of the dip for 3 seconds on the Halting Jerk.

3) Wide Grip Bench Press w/Chains: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. You choose the chain weight. Hold 2-6″ wider than your normal Bench Grip.

4) 60 minute AMRAP:

400m Run

10 Kipping Handstand Push-ups

30 Kettlebell Swings 35/26

1000m C2 Bike

10/side Single Arm Dumbbell Overhead Lunge 50/35

50m D-Ball Carry 100/70

Scale as needed so all movements are performed unbroken. Keep heart rate in Zone 2/3.

5) Kettlebell Deadlifts: 4 sets of 6-8 reps

Rest 90-120 seconds between sets. Heavy as deemed fit. Perform Touch-and-Go.

6) Band Resisted Paralette Push-ups: 6 sets of 4

Rest 90-120 seconds between sets. Build to a max band tension.

7) Kettlebell Windmills: 4 sets of 8/side

Rest 90-120 seconds between sets. Focus on positioning over load.

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