Author: Jade

* Holiday Schedule HERE WOD: 1) 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 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 11/9/15 for loading. 2) 3 rounds AQAP: 50 Double-unders 40 Abmat Sit-ups 10 Hang Squat Cleans 95/65 Extra Work: 3) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 4) Sled Drag: 400m @ Bodyweight Scale as needed to keep continuous movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=uN71yHJqWWQ If you missed it

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE WOD: 1) 5 rounds AQAP: 10 Power Cleans 135/95 20 Push-ups 30 Wall Balls 20/14 Extra Work: 2) Double-unders: 10 minutes Practice Goal is to work towards 100 Unbroken reps. 3) Abmat Sit-ups: 100 for time Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE