*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going.

**Fall/Winter Holiday Schedule HERE

WOD:

1) Run/Ski/Bike/Row:

A – 10 minutes Easy

B – 4 x 3 minutes (1 minute Easy, 1 minute Moderate, 1 minute Hard)

C – 10 minutes Easy

D – 8 x :20 Hard/:40 Easy

E – 10 minutes Moderate

F – 10 minutes Easy

For this piece a few main points you should look for…

– Easy is the same at the start, in the middle, and at the end. Your easy pace should never change. If you wear a HR monitor, this is a Zone 2 range, light breathing, can hold a moderate conversation, a pace that you can sustain for 1-2 hours.

– For Part B these should all look the same, for example from my personal pacing…Row @ 2:10 x 1 minute, 1:55 x 1 minute, 1:45 x minute x 4 rounds.

– Hard pace in D is different than Hard pace in B. Easy is always Easy, it’s either a pace your going to hit for a long period of time, or you’re going to use it to actively recover. Hard however varies greatly depending on the time. For example for me again…Hard in Part 2 is a 1:45 pace, Hard in Part 4 is likely closer to a 1:35 pace.

This is one continuous 60 minute piece, no stopping anywhere.

2) Axle Bar Clean + Overhead: Establish a Heavy Single

Spend no more than 20 minutes doing this.

3) Dumbbell Tempo Bench Press: 5 sets of 6

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

4) 4 rounds not for time:

50m Sandbag Carry 200/150

20 GHD Sit-ups

1 minute Front Plank

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