*Fall/Winter Holiday Schedule HERE

WOD:

1) Split Jerk: 3 sets of 3, 4 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

2) Halting Push Press: 3 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 3 seconds. Build as heavy as deemed fit.

3) Pausing Football Bar Bench Press w/Chains: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Pause at the chest for 2-3 seconds. You choose the chain weight. Build as heavy as deemed fit.

4) 60 minute AMRAP:

400m Run

12-9-6 Ring Push-ups

12-9-6 D-Ball Bear Squat 100/70

500m Row

20 Wall Balls 20/14

20 Calories Assault Bike

50m/side Single Arm Kettlebell Overhead Carry 53/35

Zone 2/3, focus on consistent pacing. Perform the couplet of Push-ups and Squats through before moving on to the Row.

5) Yoke Carry: 6 sets of 50m

Rest 2-3 minutes between sets. Heavy as deemed fit.

6) Strict Handstand Push-ups: 10, 9, 8 > 3, 2, 1

For time in unbroken sets.

7) Weighted GHD Sit-ups: 3 sets of 15

Rest 90-120 seconds between sets.

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