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

WOD:

1) Strict Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85%

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 5/8/19. This is our last cycle through this.

2) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85%

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 5/8/19. This is our last cycle through this.

3) 10 rounds AQAP:

50ft Handstand Walk

50ft Sandbag Carry 200/150

Scale as needed.

4) 5 rounds AQAP:

20 Burpees

20 Kettlebell Deadlifts 70/53

Kettlebell in each hand. Scale as needed.

5) Single Arm Split Kneeling Landmine Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

6) EZ-Bar Skull Crushers: 3 sets of 20

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

7) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. For quality, not time.

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

Some drill from our Fitness/Sport programming today for helping to develop T2B capacity.