Author: Jade

*Winter 2018 Holiday Schedule HERE WOD: 1) Every 3:00 x 7 sets: 100ft Farmers Carry + 10 High Lateral Box Jump Overs + 30 second Hollow Hold Farmers Carry is athletes choice, Dumbbells or Kettlebells. Kettlebell allow more load, Dumbbells will work your grip more. For the Box Jump Overs, we want you working as high as you can, while moving laterally, and getting them done in 30 seconds or so. This whole piece should take around 90 seconds per set. Don’t race, but move with intent between movements. 2) 10 minute AMRAP: 20 Wall Balls 14/8 10 Ring Rows Extra Work: 3) Single Arm Dumbbell Bench Press: 3 sets of 20/side Rest 90-120 seconds between sets. Perform all reps on 1 side, then switch to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 7 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 7 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: 5/side Single Leg Kettlebell Romanian Deadlift + Reverse Lunge Work light and focus on position and balance. Perform a Single Leg RDL then go directly into a Reverse Lunge. That is one rep, perform 5 on each side. Perform all reps on 1 side and then switch. 2) AQAP: 21 D-Ball Over the Shoulder 70/50 21 Burpees 15 D-Ball Squats 70/50 15 Burpees 9 D-Ball Deadlift + Squat 70/50 9 Burpees Extra Work: 3) Hip Extension: 3 sets of 20-30 Reps…