Author: Jade

*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. WOD: 1) Every 1:30 x 10 sets: 2 Banded Speed Bench @ 50% + Moderate Band Tension This is fixed weight for all 10 sets at the prescribed load. Goal is bar speed, there should be ideally no speed change or deceleration on the bar. Focus on an aggressive lockout. 2) Push Press: 5 sets of 8 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Strict Ring Dips: 4…

*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. WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 1 Hi-Hang Snatch High-Pull + 1 Hi-Hang Muscle Snatch + 1 Snatch Balance Warm-up as needed. Start around 50% of your 1RM, build as heavy as deemed fit. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 1 Hi-Hang Power Snatch + 1 Overhead Squat Continue to build loading from Part A. 1c) 14:00 – 21:00 – Every 1:00…