Author: Jade

*Winter 2018 Holiday Schedule HERE WOD: 1) Snatch + Overhead Squat: Max For Day, 95%, 90% Warm-up as needed. Rest as needed between lifts. 2) Clean + Front Squat + Jerk: Max For Day, 95%, 90% Warm-up as needed. Rest as needed between lifts. 3) Back Squat: 3RM for Day, 10 @ 57% of 1RM Warm-up as needed. Rest as needed between lifts. 4) Good Morning: 3 sets of 4 @ 25% of  1RM Deadlift Rest 90-120 seconds between sets. 5) AQAP: 10-8-6-4-2 Squat Snatch 135/95 30-24-18-12-6 Wall Balls 20/14 Scale as needed. 6) 5 rounds AQAP: 10 Dumbbell Box Step-Overs 70/50 @ 24/20 5 Bar Muscle-ups For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter 2018 Holiday Schedule HERE WOD: 1) 3 Muscle Snatch + 3 Snatch Push Jerk: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) Power Snatch: 5 sets of 2 Rest 90-120 seconds between sets. Drop and reset between sets. 3) 3 Snatch Push Press + 1 Pause Overhead Squat: 4 sets @ 75% of Snatch Rest 90-120 seconds between sets. 4) Push Jerk: 5 sets of 2 @ 75% Rest 90-120 seconds between sets. 5) Jumping Back Squat: 5 sets of 3 @ 20% Rest 60 seconds between sets. 6) 3 Supersets of: 1 minute Belt Squat Marching 20 Hip Thrusts 135/95 20 Hip Extensions Rest 2-3 minutes between supersets. Session B: 1) 21-18-15-12-9-6-3 Chest-to-bar Pull-ups 50ft Handstand Walk Scale as needed. 2) 5 Supersets: 6 Strict Press + 6 Supinated Bent Over Barbell Row Rest 2-3 minutes between sets. 3) 40…