*Fall/Winter Holiday Schedule HERE

**Reminder that there will be some price changes as of 1/1/18 for some members HERE

WOD:

1) 20 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – 3 Dumbbell Power Snatch + 3 Dumbbell Hang Squat Snatch + 3 Dumbbell Overhead Squat – Left Arm

3 – 40 seconds Ski/Bike/Row/Run

4 – 3 Dumbbell Power Snatch + 3 Dumbbell Hang Squat Snatch + 3 Dumbbell Overhead Squat – Right Arm

Pick loading/output you can maintain for all 5 cycles. The goal stimulus for the Dumbbell Work is for it to be done as a complex. No dropping the Dumbbell between any reps.

2) Snatch: 3 Reps Every 2:00 x 3 sets, 2 Reps Every 1:30x 6 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset on the floor between each rep. All reps are full squat. Take an additional minute rest after your last set.

3) Snatch Deadlift: 5 Reps Every 2:00 x 3 sets

Reference last week for loading and add 5-20lbs. Set the bar Dead on the floor between each rep.

4) Every 7:00 x 5 sets:

25/18 Calories Assault Bike

25 Toes-to-bar

25 Wall Balls 30/20

Scale as needed. Movements should be largely unbroken. Keep track of time to complete each round.

5) False Grip Ring Pull-up w/Hold: 5 sets of 3-5 reps

Hold with chin/chest at the rings for 3 seconds per rep. Rest 2-3 minutes between sets. Add load if deemed fit.

6) Paralette Push-up + Shoot Through + Dip: 5 sets of 6-8 reps

Rest 2-3 minutes between sets. Add load if deemed fit.

7) Shoulder Taps: 5 sets of 20

Rest 90-120 seconds between sets. Perform freestanding if you can.

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