Author: Jade

*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1) Back Squat – Every 2:00 x 6 sets: 3-3-3-3-5-7 Warm-up as needed, ideally to a solid heavy starting weight. Perform 4 heavy triples, then taper off the weight as you up the volume. 2) Front Squat – Every 2:00 x 6 sets: 1-1-1-1-2-3 Warm-up as needed, ideally to a solid heavy starting weight. Perform 4 heavy singles, then taper off the weight as you up the volume. 3) 30-20-10 – AQAP: Dumbbell Front Squats 35/25 Burpees Extra Work: 4) Sled Drag: 400m @ Bodyweight Stimulus is consistent walking, scale load as needed for desired stimulus. 5) Row: 250m Every 2:00 x 20 sets Work for hard, but maintainable efforts. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1) 10 rounds AQAP: 21 Kettlebell Swings 53/35 15 Box Jump Overs 24/20 9 Thrusters 95/65 Extra Work: 2) Double-unders: 10 minutes Practice Work on any facet of a Double-under. 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE