*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) Clean – 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 full Squat.

3) Clean Pull: 4 sets of 2 @ 120%, 2 @ 90%

Rest 90-120 seconds between sets. Reset on the floor between reps. Use straps if you need them/have them.

4) Back Squat: 1RM for Day, 95%, 90%

Rest 2-3 minutes between sets.

5) D-Ball Bear Hug Bulgarian Split Squats: 4 sets of 8/side

Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Heavy as possible.

6) Reverse Hyper: 3 sets of 20

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

Session B:

1) 7 sets of:

25ft Handstand Walk +

5-10 Strict Handstand Push-ups

Rest 90-120 seconds between sets. The desired stimulus is to perform this as a complex. Walk right to the wall, and then perform your Handstand Push-ups.

2) Ring Push-ups: 100 for time

Keep track of time and attempts to complete. No sets smaller than 5, work on maintaining/building capacity under fatigue.

3) Every 8:00 x 5 sets:

75 Double-unders

25 Wall Balls 30/20

10 Alternating Dumbbell Squat Snatch 100/70

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