*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference January 2nd, 2019 for loading.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference January 2nd, 2019 for loading.

1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 7/side Single Leg Good Morning

Work light. Focus on positioning over load. Perform all reps on 1 leg then switch to the other. Reference January 2nd, 2019 for loading.

2) AQAP:

25 Power Cleans 95/65

50 Bar Facing Burpees

25 Power Cleans 95/65

Extra Work:

3) Table Top Up-Downs: 100 Reps

Pause at the top of each rep for 1-2 seconds. Not for time, goal is glute activation and getting your shoulders open. Experiment with shoulder rotation/hand placement and how it affects the movement. Break-up into set as needed.

4) 2 sets of:

3 x 1000m C2 Bike – 1 minute Rest

3 x 500m C2 Row – 1 minute Rest

3 x 500m C2 Ski – 1 minute Rest

Rest 5 minutes between sets

Work for consistent efforts/paces for each respective machine.

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