*Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Tall Jerk + 3 Push Jerk: 3 sets @ Light > Moderate

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

2) Pause Jerk + Jerk: 4 sets @ 70% of Jerk

Rest 2-3 minutes between sets. Hold the bottom of the dip for 3 seconds.

3) Push Press: 4 sets of 3 @ 70%

Rest 2-3 minutes between sets.

4) Power Clean: 4 sets of 2 @ 70%

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

5) Split Kneeling Single Arm Landmine Press: 4 sets of 8

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other side. Build as heavy as deemed fit.

6) Dumbbell Floor Press: 3 sets of 20

Rest 2-3 minutes between sets. Heavy as possible.

Session B:

1) Concept 2 Bike – 20 sets of:

10 seconds Max Wattage

2 minutes Easy Spin @ Damper 1

For this start your first 10 second effort on Damper 1. Climb by 1 on the Damper each round until hitting 10, perform 2 back-to-back efforts at Damper 10, and then climb back down the ladder finishing back on Damper 1.

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