Author: Jade

*Winter 2018 Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 7 Double Kettlebell Sumo Stance Deadlifts 2 – 50ft/side Dumbbell Front Rack/Farmers Carry 3 – 40 seconds Ski/Bike/Row/Run Pick Kettlebell weights you can maintain for all 7 sets. Use a loading that is moderate so you can focus on positioning over load. For the carry, you should have a heavy Dumbbell in the Farmers position and a lighter one at the Front Rack, switch after 50ft. Machine hit a moderate, maintainable effort. 2) 12 minute AMRAP: 10 Deadlifts 95/65 20 Abmat Sit-ups 30 Air Squats Extra Work: 3) Kettlebell Windmill: 4 sets of 10/side Rest 90-120 seconds between sets. Start light. 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

*Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 10 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 5 Back Squats Start around 60% of your 1RM. Build as heavy as deemed fit. 1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 7/side Alternating Dumbbell Goblet Lunge Start light and build loading as deemed fit. Focus on good control through the whole range, don’t smash your knee into the floor. Athletes choice to step forward or backwards. 2) 5 minute AMRAP: 100 Heavy Rope Single-unders 50 Kettlebell Hang High-Pulls 70/53 Max Burpees Extra Work: 3) Narrow Stance Good Morning: 5 set of 10 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE