Author: Jade

* Paleo Health and Wellness Challenge Starts TODAY SIGN-up 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 Pre Class: 1) Hang Power Snatch + Snatch + Snatch Balance: 1+1+1 @ 65% x 2 sets 1+1+1 @ 73% 1+1+1 @ 78% 1+1+1 @ 82% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Percentage based off of your 1RM Snatch. If you can’t hit the higher percentages for Power, then go full Squat. 2) Snatch Push Press + Overhead Squat: 4 sets of 3+1 Warm-up as needed. Build as heavy as deemed fit. Rest 90-120 seconds between sets. WOD: 3) Front 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…

* Paleo Health and Wellness Challenge Starts 1/4/16 SIGN-up HERE WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Started around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 50ft Handstand Walk 100 Alternating Pistol Squats 50ft Handstand Walk 75 GHD Sit-ups 50ft Handstand Walk 50 Overhead Squats 135/95 50ft Handstand Walk This is meant to be a Wodapalooza prep workout based on some stuff they released. Because we have limited GHD’s, either stagger start, or if you’re not competing at Wodapalooza perform V-Ups instead. 4) AQAP: 1 Legless Rope Climb 15ft 2 Rope Climbs 15ft 50 Calorie Bike 2 Legless Rope Climbs 15ft 2 Rope Climbs 15ft 40 Calorie Bike 3 Legless Rope Climbs 15ft 2 Rope Climbs…