*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.


Session A:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Above the Knee Hang Muscle Snatch

Start around 50% of your 1RM. Build as heavy as deemed fit.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Above the Knee Hang Power Snatch

Continue to build loading from Part A.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Above the Knee Hang Snatch

Continue to build loading from Part A.

2) Strict Muscle-up: “X” Reps Every 1:30 x 10 sets

You pick the reps, something you can maintain for all 10 sets. If you don’t have these work on strict progressions, don’t just do Kipping Muscle-ups.

3) AQAP:

250 Double-unders

75 Alternating Dumbbell Snatch 70/50

50 Chest-to-bar Pull-ups

Scale as needed.

4) Seated Wide Grip Cable Row: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

5) Band Pull-Aparts: 100 Reps

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

Session B:

1) Every 6:00 x 6 sets:

20 Alternating Jumping Lunges

15/12 Calories C2 Bike – Standing @ Damper 10

200m True Form/Assault Run

On the lunges make sure you’re hitting full knee and hip extension in the air, not just switching your feet really quick, make sure there is a defined jump. Hit these hard! We encourage walking, or spinning on the bike on Damper 1 for 1-2 minutes after each set.

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