Author: Jade

*Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 50ft Handstand Walk 2 – 10-20 Bound Box Jump Overs 24/20 3 – 10-20 Calories Ski/Bike/Row Pick output you can maintain for all 7 rounds. The goal for the Box Jump Overs is to work on the skill of bounding. If you can’t do it at the prescribed height, scale the height, work the SKILL, don’t just do Box Jump Over with a pause. Bounding Box Jump Overs should be no pause anywhere. 2) Snatch Pull + Hang Power Snatch + Hang Snatch + Overhead Squat: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. On the Doubles, drop the bar and reset between complexes. Take an additional 1 minute rest after your last set. 3) Snatch High-Pull:…

*Fall/Winter Holiday Schedule HERE WOD: 1) Row – 30 rounds of: 30 seconds @ 2K Pace 30 seconds @ Easy For the Easy pace pick something that you can maintain, and be consistent with. 2) Back Squat – Every 2:30: 8 @ 60-70% 6 @ 70-80% 4 @ 80-90% 4 @ 85-95% Warm-up as needed. Pick weights based off of feel. Use past weeks for reference points. 3) Front Squat – Every 2:30: 5 @ 65-75% 4 @ 75-85% 3 @ 80-90% 3 @ 85-95% Pick weights based off of feel. Use past weeks for reference points. 4) 5 rounds for Max Reps: 40 seconds D-Ball Over the Shoulder 150/100 20 seconds Rest 40 seconds Burpees 20 seconds Rest Don’t blow-up, work for maintainable output. 5) Cossack Squat: 4 sets of 5/side Rest 90-120 seconds between sets. If you choose to load, load with a medicine ball. 6) Glute Ham Raise: 5…