* Annual Holiday Party is the 30th, check it out HERE

** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome.

*** WODDOC Seminar February 7th HERE

WOD:

1) 3 rounds:

In 2:00 Complete – 250m Row + 1 Snatch

In 2:30 Complete – 75 Double-unders + 2 Snatches

In 3:00 Complete – 3-6 Muscle-ups + 3 Snatches

Warm-up as needed. I’m going to make a suggestion for Wodapalooza WOD #4 that you pick a weight to hit for all 3 lifts that way you’re not having to change weight and can save a considerable amount of time. Reps do not need to be Touch-and-Go on the Doubles and Triples. If you fail a rep on the Double or Triple you must start back at Rep 1. Perform all 3 rounds of this on a running clock.

2) AQAP:

70 Alternating Pistols

50 GHD Sit-ups

30 Overhead Squats 195/135 (175/125 for Rx’d)

100ft Handstand Walk

If you’re not competing at Wodapalooza Sub Toes-to-bar for GHD Sit-ups since we only have a  couple of GHD’s.

3) AQAP:

21/15 Cals Assault Bike

15 Power Snatch 115/85 (105/75 Rx’d)

9 Bar Facing Burpees

15 Thrusters 115/85 (105/75 Rx’d)

21/15 Cals Assault Bike

As a test I would like to see people hitting the first Assault Bike at 90-95% of Max Effort. You should start a moderate pace for the first 3-5 seconds to let the computer get going, then a hard effort for 5 seconds, and then settle in a maintainable pace for the remainder of Cals.

4) Reverse Hyper: 3 sets of 20

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

5) Sled Drag: 400m

Light. Use this to walk your legs out.

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