Author: Jade

* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM. ** Paleo Challenge starts February 2nd, info HERE. WOD: 1) Jerk: 5 sets of 3 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Push Press: 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. 3) 21-15-9 – AQAP: Shoulder-to-Overhead 115/75 Kettlebell Swings 53/35 50 Double-Unders Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Row: 30 x :30/:30 Row on the wattage setting, goal is maintainable efforts, you should have a work wattage, and then an active recovery wattage which should be 50% of your work. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM. ** Paleo Challenge starts February 2nd, info HERE. WOD: 1) Snatch: 5 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. 2) Clean and Jerk: 5 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split. 3) 3 rounds AQAP: 15 Wall Balls 20/14 12 Pull-ups 9 Power Snatches 95/65 Extra Work: 4) Strict Ring Dips: 5 sets of 5 Rest 90-120 seconds between sets. Add load if able. 5) L-Sit: 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. Post Results/Thoughts To Comments This is a great series if you’re looking for something to watch.