Author: Jade

*Winter Sniffels Here WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – 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…

*Winter Sniffels Here WOD: 1) 21 minute EMOTM: 1 – 5 Bench Press 2 – 3/side Kettlebell Windmills 3 – 5-10 Inverted Bar Rows For the Bench Press start around 60-70% of your 1RM and climb as deemed fit. For your other two movements pick reps and loading that you can maintain for all 7 rounds. For the Bar Rows slide your Bench out of the way and perform them off the Barbell you’re using to Bench on. 2) 5 rounds for Max Reps: 40 seconds Row for Calories 20 seconds Rest 40 seconds Push-ups 20 seconds Rest Extra Work: 3) D-Ball Bear Hug Carry: 400m for time Pick a loading that allows you to complete this in under 10 minutes. 4) Single Arm Overhead Kettlebell Carry: 400m Switch hands every 400m. Use a load you can carry for at least 50m at a time. For results post detailed weights,…