Author: Jade

WOD: 1) 20 minutes EMOTM: Odd, 8 STOH, Even, Chest-to-bar Pull-ups STOH should be taken from the rack, should be a Push Jerk, and the emphasis should be on cycling and speed, not load. C2B pick a rep count you can maintain for the 10 sets. 2) Pause Front Squat: 3 x 2 Rest 90-120 seconds between sets. Should be a 3 second pause in the bottom. One of your 3 sets should be a Max Effort. Different from the video you may bounce to get out of the bottom. 3) Back Squat: 3 x 10 These should be heavy but not maximal. 60-75% is a good working range. Rest 2 minute between sets. 4) “Amanda”-9-7-5 – AQAP: Muscle-ups Squat Snatch 135/95 Sub For Muscle-ups is 2x in Push-ups or Dips 5) Sled Drag: 400m Light. Focus on heel/power walking. Use those glutes. 6) Reverse Hyper: 4 x 15 Rest 90 seconds. Heavy…

*Schedule for this weekend. We are having our Winter Throwdown this weekend. Friday night there will be no 5:45 PM Class. Saturday there will be no classes. Sunday there WILL BE Open Gym. WOD: 1) Snatch: 20 minutes to build to a Heavy Single Rest as needed, take as many attempts as needed, all reps should be full squat. Build as heavy as possible. 2) Clean and Jerk: 20 minutes to build to a Heavy Single Rest as needed, take as many attempts as needed, all reps should be full Squat and Split Jerk. Build as heavy as possible. 3) 7 minute Up Ladder: 3 Dumbbell Thrusters 50/35 3 Toes-to-bar 6 Dumbbell Thrusters 50/35 6 Toes-to-bar and so on until 7 minutes is Up 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Row: 2 x 3K Rest 4 minutes between intervals. 6) Sled Drag: 400m Light-to-medium…