*Fall/Winter Holiday Schedule HERE

WOD:

1a) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 30 second Handstand Hold

Pick efforts, distances you can maintain for all 7 sets.

1b) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 10 Double Bent Over Dumbbell Rows

Pick efforts, distances you can maintain for all 7 sets.

1c) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 20 Kettlebell Swings 53/35

Pick efforts, distances you can maintain for all 7 sets.

If you’d like to make this piece a little more varied feel free to partner/group up with a 1-2 people and rotate through 3 different machines. All 3 of these pieces are done on a continuous clock.

Extra Work:

2) Turkish Get-up: 3 sets of 3

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

3) Band Pull Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on quality not speed.

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