*Winter 2018 Holiday Schedule HERE

WOD:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Muscle Snatch + 2 Snatch Balance

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: Muscle Clean + Thruster + Push Press

Start around 50% of your 1RM. Build as heavy as deemed fit.

1c) 15:00 – 23:00 – Every 2:00 x 4 sets: 5 Snatch High Pulls

Start around 60-70% of your 1RM. Load as deemed fit, make sure the bar is getting to Sternum or above each rep. Reset on the floor each repetition. Reference last week for loading.

2) AQAP:

50-40-30-20-10 Wall Balls 20/14

25-20-15-10-5 Pull-ups

We are looking for around 10-12 minute workout for our general pop here. Scale appropriately, bring volume down as needed for your abilities. Wall Balls are divisible by 10, and Pull-ups 5 respectively. Scale by going 8/4 so the workout looks like 40-32-24-16-8/20-16-12-8-4, and continue to scale accordingly as needed based on capacities.

Extra Work:

3) Sotts Press: 4 sets of 10

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

4) Single Arm Dumbbell Bench Press: 3 sets of 20/side

Rest 90-120 seconds between sets. Perform all reps on 1 side, then switch to the other.

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