*Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Muscle Snatch + 3 Snatch Grip Push Jerk: 3 sets @ Light > Moderate

Rest 90-120 seconds between sets. Use this as warm-up.

2) Power Snatch – 9 minute EMOTM:

Minutes 1-3 – 1 @ 70%

Minutes 4-6 – 1 @ 72%

Minutes 7-9 – 1 @ 74%

Warm-up as needed.

3) Push Jerk – 9 minute EMOTM:

Minutes 1-3 – 1 @ 70%

Minutes 4-6 – 1 @ 72%

Minutes 7-9 – 1 @ 74%

Warm-up as needed.

4) Good Morning: 3 sets of 5 @ 20% of 1RM Deadlift

Rest 90-120 seconds between sets.

5) Front Rack Alternating Lunges: 4 sets fo 4/side

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Focus on good control all the way to the bottom of the movement…no using a pad and slamming your knee into the floor.

Session B:

1) 5 rounds AQAP:

7 Muscle-ups

50ft Handstand Walk

Scale as needed.

2) 5 sets of:

6/side Single Arm Dumbbell Upright Row +

6/side Single Arm Standing Dumbbell Strict Press

Perform both movements on 1 side then switch to the other. Rest 90-120 seconds between sets. Use different Dumbbell weights as needed. Build as heavy as deemed fit.

3) Assault Bike – 8 sets of:

30 seconds Wattage @ Bodyweight

30 seconds Wattage @ Bodyweight + 50/35

30 seconds Wattage @ Bodyweight + 100/70

30 seconds Wattage @ Bodyweight + 150/105

30 seconds Wattage @ Bodyweight + 200/140

30 seconds Wattage @ Bodyweight + 250/175

30 seconds Wattage @ Bodyweight + 300/210

90 seconds Wattage @ Bodyweight

Scale up or down as needed.

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