Competition: Wednesday, May 15th, 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:

1) Strict Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90%

Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression. Add 2.5-10lbs from 4/17/19.

2) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90%

Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression. Add 2.5-10lbs from 4/17/19.

3) 7 sets of:

3/side Single Arm Dumbbell Push Press 100/70

6 Paralette Handstand Push-ups

12 Medball GHD Sit-ups 30/20

Rest 90-120 seconds between sets.

4) 7 rounds AQAP:

100m Sled Drag 185/140

20 Russian Kettlebell Swings 70/53

400m Run

Scale as needed. Sled weighs 25lbs.

5) Bamboo Bar Rocky Press: 3 sets of 10

Rest 2-3 minutes between sets. Rocky Press is a Strict Press from the Front Rack, lower to the Back Rack, Strict Press from the Back Rack, lower to the Front Rack…that’s one rep.

6) Ring Dip Support: Accumulate 3 minutes

Keep track of time and attempts to complete. Focus on maintaining good external rotation through the shoulder.


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

https://www.youtube.com/watch?v=1IgEsIP7CVI

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