Author: Jade

* Annual Holiday Party is the 30th, check it out HERE ** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome. *** WODDOC Seminar February 7th HERE WOD: 1) Teams of 2 -25 minute AMRAP: Athlete 1 – AQAP: Row 500m Athlete 2 – AMRAP: 20 Wall Balls 20/14 20 Box Jumps 24/20 20 Abmat Sit-ups Athlete 1 Rows 500m, the Athlete 2 AMRAP’s the Triplet while Athlete 1 is Rowing. When Athlete 1 Finishes 500m, Athletes switch stations. Athlete 1 picks up where Athlete 2 left off. Score for the workout is total rounds + reps. Extra Work: 2) 400m Farmers Carry: For Time Heavy as possible (keep it under 10 minutes). Keep track of total time and attempts to complete. 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Annual Holiday Party is the 30th, check it out HERE ** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome. *** WODDOC Seminar February 7th HERE WOD: 1) Back Squat: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 12/11/15 for loading. 2) 8 rounds for Max Reps: 20 seconds Air Squats 10 seconds Rest 20 seconds Burpees 10 seconds Rest 20 seconds Alternating Single Arm Dumbbell Snatch 35/25 10 seconds Rest Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest…