*Winter 2018 Holiday Schedule HERE

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 7 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 7 Back Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 5/side Single Leg Kettlebell Romanian Deadlift + Reverse Lunge

Work light and focus on position and balance. Perform a Single Leg RDL then go directly into a Reverse Lunge. That is one rep, perform 5 on each side. Perform all reps on 1 side and then switch.

2) AQAP:
21 Hang Power Cleans 95/65

21 Bar Facing Burpees

15 Front Squats 95/65

15 Bar Facing Burpees

9 Squat Cleans 95/65

9 Bar Facing Burpees

Extra Work:

3) Hip Extension: 3 sets of 20-30 Reps

Rest 90-120 seconds between sets. Add load as deemed fit.

4) Ski Erg:

7 x 1000m

30 second Active Rest in a Handstand Hold

Upon finishing the 1000m kick up immediately into a Handstand Hold for 30 seconds. Focus on trying to bring your heart rate down in this position. Upon kicking down, get right back on the Ski Erg for your next interval. Perform the Ski Erg work at paces you can maintain for all 7 sets.

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