Author: Jade

*Fall/Winter Holiday Schedule HERE WOD: 1) Snatch High-Pull + Hang Power Snatch + Snatch: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Hold onto the bar after the High-Pull, drop the bar after the Hang Power Snatch and reset on the floor for the Snatch. First 3 sets are doubles of the complex. 2) Snatch Pull: 5 Reps Every 2:00 x 3 sets Build a little heavier than last week. Reset on the floor between each rep. 3) 9 minute AMRAP: 35 Double-unders 12 Pull-ups 9 Thrusters 95/65 Extra Work: 4) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 5) Banded Pull Throughs:  4 sets of 20 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 10 @ 60-65% 8 @ 60-70% 6 @ 65-75% 6 @ 70-80% 6 @ 75-85% Warm-up as needed. Pick weights within the percentage range based on feel. 2) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 65-70% 2 sets of 5 @ 70-80% Pick weights within the percentage range based on feel. 3) AQAP: 100 Burpee Box Jump Overs 24/20 Extra Work: 4) Run: 10 minutes Easy Jog 3 x 200m @ Goal Mile Pace w/2 minutes Rest 1 mile Time Trial 10 minutes Easy Jog Rest 2 minutes after your last 200m before doing your mile time trial. 5) Sled Drag: 400m @ Bodyweight Scale weight if you can’t keep moving for the entire 400m. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) 6 rounds AQAP: 400m Run 40 Walking Lunges 20 Alternating Dumbbell Snatch 50/35 Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand between every 10 reps. Focus on positioning not speed. 3) D-Ball Bear Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE