Author: Jade

WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 7/side Single Leg Good Morning Work light. Focus on positioning over load. Perform all reps on 1 leg then switch to the other. 2) 3 rounds AQAP: 100 Heavy Rope Single-unders 15 Deadlifts 115/75 9 Bar Facing Burpees Extra: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Due to the Holiday schedule our programming will be slightly altered for the coming week. You can expect to see…           Monday – Typical Wednesday Programming           Wednesday – Typical Monday Programming           Competition – Monday ON, Tuesday OFF, Wednesday-Saturday ON **Winter 2018 Holiday Schedule HERE WOD: 1) Every 10:00 x 4 sets: 4 minutes Ski/Bike/Row/Run 1 minute Knees-up 1 minute Kettlebell Swings 35/26 1 minute Dumbbell Floor Press 35/25 1 minute Dumbbell Front Squats 35/25 Extra Work: 2) Kettlebell Bottoms-up Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Due to the Holiday schedule our programming will be slightly altered for the coming week. You can expect to see…           Monday – Typical Wednesday Programming           Wednesday – Typical Monday Programming           Competition – Monday ON, Tuesday OFF, Wednesday-Saturday ON **Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 7:00 – 7 minute Up Ladder: 3 Push-ups 3 Deadlifts 115/75 Scale as needed. 1b) 10:00 – 17:00 – 7 minute Up Ladder: 3 Ring Rows 3 Shoulder-to-Overhead 75/55 Scale as needed. 1c) 20:00 – 27:00 – 7 minute Up Ladder: 3 Box Jump Overs 24/20 3 Wall Balls 14/8 Extra Work: 2) Abmat Sit-ups: 100 Reps Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE