*Schedule for this weekend. We are having our Winter Throwdown this weekend. Friday night there will be no 5:45 PM Class. Saturday there will be no classes. Sunday there WILL BE Open Gym.

WOD:

1) Snatch: 20 minutes to build to a Heavy Single

Rest as needed, take as many attempts as needed, all reps should be full squat. Build as heavy as possible.

2) Clean and Jerk: 20 minutes to build to a Heavy Single

Rest as needed, take as many attempts as needed, all reps should be full Squat and Split Jerk. Build as heavy as possible.

3) 7 minute Up Ladder:

3 Dumbbell Thrusters 50/35

3 Toes-to-bar

6 Dumbbell Thrusters 50/35

6 Toes-to-bar

and so on until 7 minutes is Up

4) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

5) Row: 2 x 3K

Rest 4 minutes between intervals.

6) Sled Drag: 400m

Light-to-medium weight. Heels down, steady walking.

Winter Throwdown Athletes:

1) Row or Airdyne: 10-20 minutes

Easy pace. Just get some blood flowing and moving through your body.

2) Clean and Jerk: Build to 80% of 1RM

The goal here is speed and technique. Use whatever format you are best at, Power Clean, Squat Clean, Push Jerk, Split Jerk, etc. If your lifts don’t feel great don’t stress it, be confident and know they will be there tomorrow.

3) Sled Drag: 400m

Light. Just get your posterior chain firing and working a little bit. Keep your heels down the whole time.

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

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