Author: Jade

*Fall/Winter Holiday Schedule HERE **Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Ski Erg: 10 sets of 250m Hard 500m Easy Work for consistent pacing. 2) Back Squat – Every 2:30: 5 @ 60-65% 3 @ 65-75% 2 @ 75-85% 2 @ 85-95% 1 @ 90-100% 1 @ 95-105% Warm-up as needed. Pick weights based on feel. 3) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 60-70% 2×5 @ 65-75% Pick weights based on feel. 4) 5 rounds AQAP: 10 Deadlifts 275/185 30 Heavy Rope Double-unders If you don’t have a heavy rope perform 50 Double-unnders 5) Double Dumbbell Overhead Split Squat: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. 6) Banded Pull Through: 3 sets of 30 Rest 90-120 seconds between sets. 7) Hip Extension Hold: Accumulate 3 minutes Keep track of time and attempts to complete….

*Fall/Winter Holiday Schedule HERE **Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) AQAP: 1 Double-under x 10 2 Snatches 165/115 3 Muscle-ups 4 Front Squats 165/115 5 Hang Power Cleans 165/115 6 Chest-tp-bar Pull-ups 7 Burpees 8 Toes-to-bar 9 Kettlebell Swings 88/62 10 Box Jumps 30/24 11 Handstand Push-ups 12 Clean and Jerks 165/115 Perform the workout just like the song, 1, 2+1, 3+2+1, 4+3+2+1, and so on until the workout is complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE