*Winter 2018 Holiday Schedule HERE

WOD:

Session A:

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

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

2) 2-Position Clean (Floor, Knee): max for Day, 95%, 90%

Rest 2-3 minutes between sets.

3) Clean Pull: 3 @ 110%, 3 @ 115%, 3 @ 120%

Rest 2-3 minutes between sets. Use straps if you need them/have them. Reset on the floor between reps.

4) Front Squat: 3 sets of 3 @ 75%

Rest 2-3 minutes between sets.

5) Romanian Deadlift: 3 sets of 4 @ 55% of 1RM Deadlift

Rest 90-120 seconds between sets.

Session B:

1) Wall Facing Strict Handstand Push-up: 5 sets of 3

Rest 2-3 minutes between sets. Build to a max deficit.

2) Strict Handstand Push-up: 21-18-15-12-9-6-3 Unbroken for Time

Scale as needed depending on your abilities…kipping, change rep scheme to 10>1, etc.

3) Every 8:00 x 5 sets:

20 Kettlebell Swings 70/53

20 Wall Balls 20/14

20 Power Cleans 95/65

20 Box Jump Overs 24/20

20 Toes-to-bar

Scale as needed. Rotate order of movements each round. Keep track of times to complete each round.

4) Dumbbell Skull Crushers: 4 sets of 15

Rest 90-120 seconds between sets. Focus on position over loading.

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