*Classes are cancelled today due to the snow. The gym will be open for Open Gym format, please come in and train, and take your time getting there.

**Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required.

WOD:

Session A:

1) Every 2:00 x 6 sets: 5 Yoke Bottoms-up Squats

Warm-up as needed. Build as heavy as deemed fit. Make sure you start with your hips below parallel like any normal squat, de-load the yoke between each rep.

2) Clean and Jerk:

A – Work up to a Moderately Heavy Triple <75%

B – Work up to a Moderately Heavy Double <85%

C – Work up to a Moderately Heavy Single

You choose the rest and number of sets on this. Don’t spend all day on this, 20-30 minutes max. All reps full Squat and Split Jerk. Double and Triples, should be no more than 5-10 seconds between reps.

3) Clean Ladder + Shuttle Sprints – 2 rounds of:

1 Squat Clean 225/155, 1 50ft Shuttle Sprint

1 Squat Clean 265/175, 1 50ft Shuttle Sprint

1 Squat Clean 285/190, 1 50ft Shuttle Sprint

1 Squat Clean 315/205, 1 50ft Shuttle Sprint

1 Squat Clean 345/225, 1 50ft Shuttle Sprint

Rest 5 minutes between rounds. Scale as needed.

4) 5 rounds AQAP:

200m Run

15 Wall Balls 30/20

5 Strict Pull-ups

Scale as needed.

5) Bottom of Good Morning Hold: 5 x 30 seconds

Rest 60 seconds between sets. Load as deemed fit.


Session B:

1) Row: 5 x 500m

30 seconds Rest between intervals. Same pace as weeks past.


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