Author: Jade

We will be sending out an e-mail this morning to see if you’re interested in re-scheduling the Internal Team Competition for Saturday, August 10th. If you’re interested please reply to the e-mail we sent out. WOD: Session A: 1) Every 1:30 x 7 sets: Squat Clean + Power Clean Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps. 2) Clean 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. 3a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (7-7-5-3) Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier. 3b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side…

Because of lack of sign-ups we are cancelling the Internal Team Throwdown. We will be refunding all sign-ups accordingly, you should see the money back in your account by next week. WOD: 1) Every 1:30 x 7 sets: 1.1.1 Power Snatch Drop and reset between each rep. Build as heavy as deemed fit. No dropping out wide. 2) Snatch High-Pull: 3 sets of 5 @ 60-70% of Snatch Rest 2-3 minutes between sets. Set dead on the ground each rep. 3) AQAP: 12-9-6-3 Deadlifts 365/245 50ft Handstand Walk Scale as needed. 4a) 3 rounds AQAP: 400m Run 30 Toes-to-bar 20 Alternating Dumbbell Snatch 70/50 Rest 5 minutes 4b) AQAP: 50/40 Calories Ski Erg 30 Alternating Dumbbell Squat Snatch 70/50 15 Muscle-ups Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Because of lack of sign-ups we are cancelling the Internal Team Throwdown. We will be refunding all sign-ups accordingly, you should see the money back in your account by next week. WOD: Session A: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 1 Clean Pull + 1 Hi-Hang Power Clean + 1 Push Jerk + 1 Hi-Hang Squat Clean 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) Front Squat: 10 sets of 1 @ 80%+ Rest 2-3 minutes between sets. 3) AQAP: 125 Double-unders…