Author: Jade

*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1) Every 1:30 x 7 sets: 7 Double Kettlebell Push Press + 50ft Double Kettlebell Overhead Carry + 7 Double Kettlebell Push Press Pick a loading that you can maintain for the 7 sets. Stimulus is Unbroken for all 3 pieces, don’t putting the Kettlebells down. 2) Every 1:30 x 7 sets: 5 Slam Ball Chest Throws + 20 second Rower Sprint Throw the ball as far as you can. Rower is a “sprint” but a maintainable effort, not full out. Use a heavier ball so you don’t have to chase it too far or perform against a wall. 3) 9 minute AMRAP: 12 Ring Rower 12 Burpees 12 Ball Slams 40/30   Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc….

*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 1b) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e….