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: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: Back Squat (5-3-3-2-2) Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference your last 4 weeks of Back Squats for loading. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Double Kettlebell Front Rack Box Step-ups Use a box height that puts your knee and hip in line. Perform all reps on…

*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) 6 rounds AQAP: 400m Run 21 Shoulder-to-Overhead 95/65 12 Bar Facing Burpees Extra Work: 2) Bar Dips: 10 minute EMOTM Pick a rep scheme you can maintain for 10 sets. Add load/assistance as needed. 3) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale load as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 3 Hi-Hang Muscle Clean + 3 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 2 Hi-Hang Power Clean + 2 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Hi-Hang Clean + 1 Jerk Continue to build loading from Part B. 2) 7 minute Up Ladder: 5 Overhead Squats 95/65 1 Rope Climb Workout goes 5+1, 10+2, 15+3, and so on until 7 minutes is up. Extra Work: 3) Wide Grip Pronated Landmine Row: 4 sets of 20 Rest 2-3 minutes between sets. Heavy as possible. 4) Suit-Case Farmers…