*Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Muscle Snatch + 3 Snatch Grip Push Jerk: 3 sets @ Light > Moderate

Rest 90-120 seconds between sets. Use this as warm-up.

2) Power Snatch – 9 minute EMOTM:

Minutes 1-3 – 1 @ 70%

Minutes 4-6 – 1 @ 73%

Minutes 7-9 – 1 @ 76%

Warm-up as needed.

3) Push Jerk – 9 minute EMOTM:

Minutes 1-3 – 1 @ 70%

Minutes 4-6 – 1 @ 73%

Minutes 7-9 – 1 @ 76%

Warm-up as needed.

4) Good Morning: 3 sets of 5 @ 20% of 1RM Deadlift

Rest 90-120 seconds between sets.

5) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

Session B:

1) 3 rounds AQAP:

21 Push-ups

21 Ring Rows

12 Kipping Handstand Push-ups

12 Chest-to-bar Pull-ups

Scale as needed.

2) Not For Time:

100 EZ Bar Cable Press Downs +

100 EZ Bar Cable Upright Rows

Use a weight you can perform 30-40 reps to start.

3) C2 Bike – 15 sets of:

1000m

30 second Wall Sit

Perform the bike at a pace that is maintainable for the 15 sets. Transition to and from the wall sit as quickly as possible.

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