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: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: Clean Pull + Hang Muscle Clean + Thruster + Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: Clean + Hang Clean Continue to build loading from Part A. 2) 3 rounds AQAP: 5 Rope Climbs 15ft 25 Dumbbell Box Step-Overs 50/35 @ 24/20 Scale as needed. 3) 3 rounds AQAP: 50 Wall Balls 20/14 50 Alternating Dumbbell Snatch 50/35 Scale as needed. 4) Sled Drag: 400m @ Bodyweight Stimulus is continuous movement, scale loading as needed. 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: Session A: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: Snatch Pull + Hang Muscle Snatch + 2 Overhead Squats Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: Snatch + Hang Snatch Continue to build loading from Part A. 2) Front Squat: 5 sets of 2 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Back Rack Walking Lunges: 4 sets of 50ft Rest 2-3 minutes between sets. Heavy as possible moving unbroken. 4) “DT” – 5 rounds AQAP: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Shoulder-to-Overhead 155/105 Scale as needed, this should be a 4-8 minute workout, if you don’t have that…