Competition: Friday, June 14th, 2019
*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE.
**Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE.
1a) 0:00 – 7:30 – Every 1:30 x 5 sets:
3 Above the Knee Hang Muscle Clean +
3 Push Press
Start around 50% of your 1RM and build as heavy as deemed fit.
1b) 7:30 – 15:00 – Every 1:30 x 5 sets:
2 Above the Knee Hang Power Clean +
2 Push Jerk
Continue to build loading from Part A.
1c) 15:00 – 22:30 – Every 1:30 x 5 sets:
1 Above the Knee Hang Clean +
Continue to build loading from Part B.
2) 1 + 1/4 Front Squat: 5 sets of 2
Rest 2-3 minutes between sets. Heavy as possible.
3) Kettlebell Farmers Walking Lunge: 4 sets of 50ft
Rest 2-3 minutes between sets. Heavy as possible while moving unbroken.
4) 3 rounds AQAP:
15 Bar Facing Burpees
12 Bar Muscle-ups
9 Power Cleans 185/135
Scale as needed.
5) Reverse Hyper: 3 sets of 20
Rest 90-120 seconds between sets. Heavy as possible.
2000-1600-1200-800-400m Assault Bike
10-8-6-4-2 Rope Climbs 15ft
Scale as needed.
2) Sandbag Carry: 8 sets of 100ft
Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.
3) Alternating Dumbbell Curls: 4 sets of 10/side
Rest 90-120 seconds between sets. Use moderate load.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE