* Fall/Winter Holiday Schedule HERE

WOD:

1) Jerk Balance: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets.

2) Halting Jerk: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom of the dip for 3 seconds.

3) Bench Press: 5 sets of 5 + 2.5-5lbs from last week

Warm-up as needed. Rest 2-3 minutes between sets. Sets should be straight weight across the board.

4) Deficit Clean: 4 sets of 3 @ 100%

Warm-up as needed. Rest 2-3 minutes between sets. Perform with a 2″ deficit.

5) 60 minute AMRAP:

400m Run

20 Alternating Dumbbell Snatch 50/35

50 Walking Lunges

10 Chest-to-bar Pull-ups

30 Calorie Row

100m D-Ball Carry 100/70

Zone 2-3 for your heart rate. Maintainable round paces. For every second you’re off from your first round run that amount of time at the end of 60 minutes.

6) Sandbag Squats: 3 sets of 10

Rest 2-3 minutes between sets. Heavy as possible.

7) Weighted Legless Rope Climb: 7 sets of 1

Rest 90-120 seconds between sets.

8) False Grip Ring Row: 5 sets of 5-8 reps

Rest 90-120 seconds between sets. Add load if appropriate.

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