*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:

Session A:

1) Split Jerk: 7 sets of 3 @ Moderate Load

Warm-up as needed. Rest 2-3 minutes between sets. Don’t max out, work with moderate to moderately heavy load, and keep your lifts clean and crisp.

2) Back Rack Reverse Lunge: 5 sets of 4/side

Rest 2-3 minutes between sets. Alternate legs each rep. Build to a heavy set for the day.

3) Belt Squat Holding Handles: 5 sets of 10 @ Moderate Load

Rest 2-3 minutes between sets. Don’t crush yourself on this.

4) AQAP:

75/60 Calorie Row

50 Thrusters 45/35

25 Chest-to-bar Pull-ups

75/60 Calorie Row

50 Toes-to-bar

25 Alternating Dumbbell Squat Snatch 70/50

75/60 Calorie Row

Scale as needed.

5) Reverse Hyper: 3 sets of 20

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

Session B:

1) Every 2:00 x 20 sets:

1-4 Muscle-ups +

Moderate Spin C2 Bike @ Damper 1

The goal for this piece is first to have a quantity of Muscle-ups that is consistent and unbroken through all sets. From there the next goal is that there is be as little transition time as possible getting off the bike and onto the rings and back on the bike. The bike pace should be dictated by your ability to transition and get right on the rings. Ideally you are pushing a pace as fast as possible without sacrificing any break-down in transition time and ability to perform your Muscle-ups. You can kind of think of this as sets of Muscle-ups with active rest in between.

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