Author: Jade

*Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 5 Push Jerk + 5/side Single Arm Dumbbell Split Kneeling Press Perform the movements back-to-back, then rest. Build the Push Jerk as deemed fit, pick a challenging, but maintainable weight for the Split Kneeling Press. 1b) 10:00 – 18:00 – 8 minute AMRAP: 10 Calories Ski/Bike/Row/Run 10 Push-ups 2 minute Rest after this piece. 1c) 20:00 -30:00 – Every 2:00 x 5 sets: 5-10 Strict Pull-ups + 5/side Single Arm Dumbbell Upright Row Perform the movements back-to-back, then rest. Pick, weights, reps, assistance, etc. that you can maintain for all 5 sets. 1d) 30:00 – 38:00 – 8 minute AMRAP: 10 Calories Ski/Bike/Row/Run 10 Box Jump Overs 30/24 Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 3) Dumbbell Overhead Tricep Curl: 3 sets of 30 Rest 2-3 minutes…

*Winter 2018 Holiday Schedule HERE WOD: 1) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Hi-Hang Power Snatch Warm-up as needed. Start around 50% of your 1RM. Keep the weights light-to-moderate. Given the volume and time domain, we want you getting super clean, skill based work in. If lifts feel great go up in loading, but otherwise don’t be afraid to keep the weights “comfortable.” 2) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Hi-Hang Power Clean + 2 Push Press Warm-up as needed. Start around 50% of your 1RM. Keep the weights light-to-moderate. Given the volume and time domain, we want you getting super clean, skill based work in. If lifts feel great go up in loading, but otherwise don’t be afraid to keep the weights “comfortable.” 3) 15:00 – 23:00 – Every 2:00 x 4 sets: 3 Clean Grip Deadlifts +…