*Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

Minutes 1-7 – 2 Jerk Balance

Minutes 8-14 – 1 Halting Jerk

Minutes 15-21 – 1 Jerk

Warm-up as needed. Start light with the Jerk Balance, and slowly build loading through each minute.

2) Bench Press – Every 2:30:

10 @ 60-65%

8 @ 60-70%

6 @ 65-75%

6 @ 70-80%

6 @ 75-85%

Warm-up as needed. Pick weights based on feel.

3) Strict Press – Every 2:30:

5 @ 60-65%

5 @ 65-70%

2×5 @ 70-80%

Warm-up as needed. Pick weights based on feel.

4) @ Zone 2/3:

10 minutes Row for Calories

10 minutes 5 Single Arm Dumbbell Clean + 5 Single Arm Dumbbell Push Press + 5 Single Arm Dumbbell Overhead Box Step-up 35/25

10 minutes Ski for Calories

10 minutes 1 Squat Clean Thruster Every 10 seconds @ 40-50% of C-J

10 minutes Bike for Calories

10 minutes 100ft Dog Sled Push + 100ft Dog Sled Reverse Drag

Scale as needed.

5) Dumbbell Overhead Tricep Curl: 100 Reps

Pick a weight you can hit 40 reps or so to start.

6) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

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