Author: Jade

* Tickets are on sale for the Holiday/Winter Party HERE ** Holiday Schedule HERE *** Paleo Challenge 2014 HERE WOD: 1) Jerk Complex: 1-1-1-1-1-1-1 1 Jerk Complex consists of 1 Push Press, 1 Push Jerk, 1 Split Jerk. Build as heavy as possible. 6 non Maximal sets should be within 75% of your Max. Rest 90-120 seconds between sets. 2) 12 minute AMRAP: 5 Deadlifts 315/205 10 Toes-to-bar 15 Hand Release Push-ups 30 Double-unders Sub for Double-unders is 30 Single-unders and 15 Tuck Jumps Extra Work: 3) Chin-ups: 5-5-5-5-5 Weight if able. Heavy as possible. Rest 90 seconds between sets. 4) Front Rack Hold: 5 x :30 ON/:30 Off Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* Tickets are on sale for the Holiday/Winter Party HERE ** Holiday Schedule HERE *** Paleo Challenge 2014 HERE WOD: 1) Snatch: 1 Rep EMOTM for 15 minutes Starting weight should be 70% of your 1RM, go no heavier than 90% of your 1RM. All reps full Squat. 2) Clean and Jerk: 1 Rep EMOTM for 15 minutes Starting weight should be 70% of your 1RM, go no heavier than 90% of your 1RM. All reps full Squat and Split Jerk. 3) 8 minute AMRAP: 10 Hang Power Cleans 95/65 10 Burpees 10 Wall Balls 20/14 Extra Work: 4) Hip Thrusts: 4 x 8 Rest 90 seconds between sets. Heavy as possible. 5) Airdyne: 15 x :15 ON/:45 OFF Max Effort. Record calories each round. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments