Author: Jade

*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) Every 3:00 x 7 sets: 75-100m Reverse Sled Drag 75-100m D-Ball Bear Carry 100m Sprint Rotate the order of the 3 movements each round. Load as deemed fit for around a 2 minutes worth of work. 2) 10 minute AMRAP: 15 Wall Balls 14/8 12 Ring Rows 9 Calories Ski/Bike/Row/Run Extra Work: 3) Wide Grip Cable Lat Pull Down: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=HjDYkz2iCbI&t=4s  

*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 – 10:00 – Every 2:30 x 4 sets: Back Squat (10-7-5-3) 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 Dumbbell Goblet Lateral Lunge Alternate legs each rep. Start with no weight if needed. This should still be a full squat range of motion, hip below knee, your squatting leg should be flat footed. If you can’t get into this position without assistance, hold onto a mast on the pull-up rig, and us that to help guide you through the position. 1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 15 Banded Pull-Throughs Focus on…