*Winter 2018 Holiday Schedule HERE

WOD:

Session A:

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

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

2) Power Snatch: 4 sets of 2 @ 70%

Rest 90-120 seconds between sets. Drop and reset between reps.

3) 3 Snatch Push Press + 1 Pause Overhead Squat: 4 sets @ 70%

Rest 90-120 seconds between sets.

4) Push Jerk: 4 sets of 2 @ 70%

Rest 90-120 seconds between sets.

5) Jumping Back Squat: 3 sets of 3 @ 20% of Back Squat

Rest 90-120 seconds between sets.

6) 3 Supersets of:

1 minute Belt Squat Marching

20 Hip Extensions 

15 Sumo Stance Good Mornings

Rest 2-3 minutes between sets. Not for time, but move with intent from one movement to the next. Add load on the Hip Extension as deemed fit. Focus on position over loading on the Good Morning.

Session B:

1) Weighted Ring Push-up: 6 sets of 6

Rest 2-3 minutes between sets. Load as heavy as possible.

2) 7 rounds AQAP:

10 Strict Handstand Push-ups

100ft Hand-Over-Hand Sled Pull @ Bodyweight

Scale as needed.

3) Every 2:00 x 20 sets:

20, 19, 18…3, 2, 1 Calories Assault Bike

1, 2, 3…18, 19, 20 Calories Ski Erg

Keep track of time to complete each set.

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