*Fall/Winter Holiday Schedule HERE

WOD:

1) Row:

100 Calories, Rest 2:30

80 Calories, Rest 2:00

60 Calories, Rest 1:30

40 Calories, Rest 1:00

20 Calories, Rest :30

40 Calories, Rest 1:00

60 Calories, Rest 1:30

80 Calories, Rest 2:00

100 Calories

Keep track of time and paces to complete each piece.

2) Halting Clean + Clean + Jerk: 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. Hold at the Knee for 3 seconds for the Halt. Drop and reset after the Halting Clean. Take an additional minute rest after your last complex.

3) Push Press: 5 Reps Every 2:00 x 3 sets

Build as heavy as deemed fit. Perform from the floor.

4) Back Squat – Every 2:30:

5 @ 60-70%

2×5 @ 70-80%

Pick weights based upon feel.

5) Front Squat – Every 2:30:

4×5 @ 60-70%

Pick weights based upon feel.

6) 5 rounds AQAP:

40 Double-unders

20 Toes-to-bar

10 Power Snatch 95/65

Scale as needed.

7) Overhead Lunges: 4 sets of 8/side

Rest 2-3 minutes between sets. Heavy as possible. Alternate legs each rep.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE