Author: Jade

*Fall/Winter Holiday Schedule HERE WOD: 1) AQAP: 5 Squat Snatch 225/155 100ft Handstand Walk 4 Squat Snatch 235/160 100ft Handstand Walk 3 Squat Snatch 245/165 100ft Handstand Walk 2 Squat Snatch 255/170 100ft Handstand Walk 1 Squat Snatch 265/175 If you’re a proficient Handstand Walker perform Hanstand Walk as standard of 25′ unbroken segments. 2) “Bryant”- 23 minute AMRAP: 12 Power Snatch 115/75 23 Back Squats 115/75 12 Chest-to-bar Pull-ups Scale as needed. 3) 21 minute EMOTM: 1 – Kipping Paralette Handstand Push-up 2 – Strict Bar Dip 3 – Push-up You pick reps, pick output you can maintain for all 7 cycles. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Remembering our friend and member Bryant who lost his life 5 years ago today…so many forget everything that they have, lets be thankful for everything that we do have, mental and physical health and wellness,…

*Fall/Winter Holiday Schedule HERE WOD: 1) Row: 10 x 1000m Rest 2 minutes between intervals. Work for consistent pacing. 2) Hang Clean + Below the Knee Hang Clean + Clean + Jerk: Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps, Touch-and-Go off the floor. 3) Push Press: 5 Reps Every 2:00 x 3 sets Performed from the floor. Reference last week for loading, work to build heavier than last week. 4) Back Squat – Every 2:30: 5 @ 60-65% 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% Warm-up as needed. Pick weights based on feel. 5) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 60-70% 2×5 @ 65-75% Pick weights based on feel. 6) AQAP: 10 Burpee Muscle-ups 50 Wall Balls 30/20 10 Burpee Muscle-ups 50 Hang Power Cleans 135/95…