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. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1) Every 1:30 x 7 sets: Squat Snatch + Power Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps. 2) Snatch High-Pull: 3 sets of 5 @ 60-70% of Clean Rest 2-3 minutes between sets. Set dead on the ground each rep. Add 5-10lbs from last week. 3) 15-12-9 – AQAP: Muscle-ups Thrusters 165/115 Scale as needed. 4) 3 rounds AQAP: 100 Double-unders 400m Run 30 Wall Balls 20/14 Scale as needed. 5) Sled Drag: 400m @ Bodyweight Stimulus is steady, consistent movement. Scale load as needed for desired stimulus. For results post detailed weights, reps, times, thoughts,…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: Session A: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 1 Clean Pull + 1 Hang Clean + 1 Push Jerk + 1 Split Jerk Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 16:00 – 21:00: 16:00 – 18:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max 18:00 – 19:00 – Rest 19:00 – 21:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max Max complex in each piece. If you drop the bar anywhere in the complex it doesn’t count. 2) Pause Front Squat: 10 sets of 1 Rest 2-3 minutes…