Author: Jade

* Fall/Winter Schedule Changes/Closings HERE  ** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Football Bar Bench Press Wide Grip: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest 90-120 seconds  between sets. 2) Strict Press: 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 3) Row: 3 x 2k Rest 5 minutes between intervals. Goal is fastest consistent pace. 4) Strict Pull-ups: 3 x Max Reps Rest 3 minutes between sets. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 6) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Fall/Winter Schedule Changes/Closings HERE Open GYM from 7 AM-Noon Today ** Winter Throwdown Volunteer Sign-up HERE WOD: 1) Snatch: 1 Rep EMOTM x 15 sets Start at around 60% of your 1RM, build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 90 seconds x 10 sets Start around 60% of your 1RM, build as heavy as deemed fit. 3) Back Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 4) Front Squat: 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 5) 21-15-9 – AQAP: Overhead Squats 95/65 Burpee-to-target Pull-ups Extra Work: 6) Hip Extension: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. 7) Stiff Leg Deadlift: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. 8) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets….