Author: Jade

*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 7/side Single Arm Dumbbell Bench Press + Support Warm-up as needed. Use something that is heavy and is going to challenge you. This drill is performed like so…get both Dumbbells into the top lock-out position, then perform 7 repetitions on one arm, while keeping the other Dumbbell in the locked-out support position. Once 7 reps are complete perform your reps on the other side while supporting on the arm you pressed with first. Make sure you initiate each set on your weaker pressing arm. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 7/side Single Arm Dumbbell Bent Over Row + 20-30 second Hanging Hollow Hold Just a single Dumbbell for…

*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. **The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 40 minute EMOTM: Minute 1+2 –  Monostructural Conditioning Minute 3+4 – Gymnastics/Skill Minute 5+6 –  Non-Monostructural Conditioning Minute 7+8 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds…