Author: Jade

* Winter Throwdown Volunteer Sign-up HERE ** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Back Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets.  3) 10 minute AMRAP: 10 Deadlifts 115/75 10 Hang Power Cleans 115/75 10 Front Squats 115/75 Extra Work: 4) Good Morning: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. 5) Sled Drag: 6 x 50m Heavy. Rest 60 seconds between sets. 6) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Competitors Training Sessions HERE Reminder there is no 5:45 PM Class Tonight ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE Pre Class: 1) Football Bar Bench Press Wide Grip: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 2) Strict Press: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 3) Snatch: 1 Rep EMOTM x 15 sets Start at 60% of your 1RM, build as heavy as deemed fit. 4) Clean and Jerk: 1 Rep Every 90 seconds for 10 sets Start at 60% of your 1RM, build as heavy as deemed fit. WOD: 5a) 3 rounds AQAP: 20 Deadlifts 185/123 20 Handstand Push-ups Rest 5 minutes 5b) 3 rounds AQAP: 20 Shoulder-to-Overhead 135/95 20 Burpee Lateral Bar Hops Rest 5 minutes 5c) AQAP: 9-7-5 Hang Power Snatch 135/95 50 Double-unders Post Class: 6) Ring Rows: 3…