Competition: Friday, May 17th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

Session A:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 Clean Pull +

1 Low Hang Clean Pull +

1 Low Hang Clean +

1 Jerk

Start around 60% of your 1RM. Build as heavy as deemed fit.

1b) 16:00 – 21:00:

16:00 – 18:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

18:00 – 19:00 – Rest

19:00 – 21:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

Max complex in each piece. If you drop the bar anywhere in the complex it doesn’t count.

2) Dead Stop Front Squat: 10 sets of 1

Rest 2-3 minutes between sets. Heavy as possible.

3) AQAP:

50/40 Calories Assault Bike

Then…

9-7-5 of…

Shoulder-to-Overhead 225/155

Muscle-ups

Scale as needed.

4) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.


Session B:

1) 5 rounds AQAP:

20 Chest-to-bar Pull-ups

20/15 Calories Rowed

Scale as needed.

2) Banded Pendlay Rows: 4 sets of 6

Rest 90-120 seconds between sets. Heavy as possible. You choose the band tension.

3) EZ-Bar Cable Curl: 3 sets of 30

Rest 90-120 seconds between sets.


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

https://www.youtube.com/watch?v=A6Dkt7zyImk

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