*Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Muscle Clean + 3 Tall Clean: 3 sets @ Light > Moderate

Rest 90-120 seconds between sets. Use this as warm-up to get yourself moving.

2) 2-Position Clean (Floor, Knee): 4 sets @ 70% of Clean

Rest 2-3 minutes between sets.

3) Clean Pull: 3 sets of 3 @ 100%

Rest 2-3 minutes between sets. Set dead on the floor each rep. Use straps if you need them/have them.

4) Front Squat: 3 sets of 2 @ 70%

Rest 90-120 seconds between sets.

5) Hip Thrusts: 3 sets of 20

Rest 2-3 minutes between sets. Heavy as possible.

Session B:

1) Paralette Kipping Handstand Push-up: 10 minute EMOTM

You choose the reps and deficit. Pick something you can maintain, unbroken, for all 10 sets.

2) AQAP:

50 Strict Ring Dips

Every Break 50ft Handstand Walk

Scale as needed.

3) Dumbbell Overhead Tricep Curls: 3 sets of 30

Rest 2-3 minutes between sets. Heavy as possible.

4) AMRAP – 5 x 3:00 ON/3:00 OFF:

10/8/6/4/2 Deadlifts 155/105, 185/135, 225/155, 275/185, 315/205

10 Toes-to-bar

10/7 Calories Assault Bike

Each 3 minute block the Deadlift reps go down and the weight goes up. Keep track of rounds + reps for each 3 minute round.

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