*Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Muscle Clean + 3 Tall Clean: 3 sets @ Light > Moderate

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

2) Jerk – 15 minute EMOTM:

Minutes 1-5 – 1 @ 70%

Minutes 6-10 – 1 @ 73%

Minutes 11-15 – 1 @ 76%

Warm-up as needed. All reps are Split Jerk.

3) Power Clean – 9 minute EMOTM:

Minutes 1-3 – 1 @ 70%

Minutes 4-6 – 1 @ 73%

Minutes 7-9 – 1 @ 76%

Warm-up as needed.

4) Strict Press: 5 sets of 3

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

5) Single Arm Dumbbell Bench Press: 3 sets of 20/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

6) Good Morning: 3 sets of 4 @ 25% of 1RM Deadlift

Rest 90-120 seconds between sets.

Session B:

1) Ski Erg:

7 x 1000m

30 second Active Rest in a Handstand Hold

Upon finishing the 1000m kick up immediately into a Handstand Hold for 30 seconds. Focus on trying to bring your heart rate down in this position. Upon kicking down, get right back on the Ski Erg for your next interval. Perform the Ski Erg work at paces you can maintain for all 7 sets.

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