*Winter 2018 Holiday Schedule HERE

WOD:

1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 10 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 5 Back Squats

Start around 60% of your 1RM. Build as heavy as deemed fit.

1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 7/side Alternating Dumbbell Goblet Lunge

Start light and build loading as deemed fit. Focus on good control through the whole range, don’t smash your knee into the floor. Athletes choice to step forward or backwards.

2) 5 minute AMRAP:

75 Double-unders

40 Hang Power Cleans 95/65

Max Bar Facing Burpees

Extra Work:

3) Narrow Stance Good Morning: 5 set of 10

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

4) C2 Bike – 20 sets:

10 seconds Max Wattage

2:00 Easy Spin @ Damper 1

For the sprints/max wattage, start on Damper 1, climb 1 setting each set, when you hit 10, perform 2 sets there and then climb back down finishing on Damper 1. Record max wattage for each set.

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