Author: Jade

*Winter 2018 Holiday Schedule HERE WOD: 1) Snatch: Max for Day, 95%, 90% Warm-up as needed. Rest as needed. No more than 3 misses. 2) Clean and Jerk: Max for Day, 95%, 90% Warm-up as needed. Rest as needed. No more than 3 misses. 3) Front Squat: 2 @ 75%, 3 sets of 2 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 4) AQAP: 100 Double-unders 75 Wall Balls 20/14 100 Double-unders 50 Toes-to-bar 100 Double-unders 25 Hang Power Cleans 155/105 Scale as needed. 5) 3 rounds AQAP: 10 Deadlifts 315/205 15 Strict Handstand Push-ups 25/20 Calories C2 Bike Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Muscle Snatch + 3 Snatch Grip Push Jerk: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) Power Snatch – 9 minute EMOTM: Minutes 1-3 – 1 @ 70% Minutes 4-6 – 1 @ 72% Minutes 7-9 – 1 @ 74% Warm-up as needed. 3) Push Jerk – 9 minute EMOTM: Minutes 1-3 – 1 @ 70% Minutes 4-6 – 1 @ 72% Minutes 7-9 – 1 @ 74% Warm-up as needed. 4) Good Morning: 3 sets of 5 @ 20% of 1RM Deadlift Rest 90-120 seconds between sets. 5) Front Rack Alternating Lunges: 4 sets fo 4/side Rest 2-3 minutes between sets. Build as heavy as deemed fit. Focus on good control all the way to the bottom of the movement…no using a pad and slamming your knee into the floor….