Category: Competition

*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) Bench Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Handstand Push-ups: 5-10 Unbroken Reps Every 1:00 x 10-20 sets Pick a rep count you can maintain for all sets. Pick a set count with the goal of hitting around 100 total reps. 3) 40 minute EMOTM: 1 – 10-20 Calories Assault Bike 2 – 100ft Unbroken Heavy Farmers Carry 3 – 100-200m Run 4 – 5-8 Devils Press 50/35 Pick output/weights you can maintain for all 10 rounds. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Go heavy if things feel good, keep them lighter if they’re not, don’t try and force anything. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Go heavy if things feel good, keep them lighter if they’re not, don’t try and force anything. 3) Strict Pull-ups: 4-8 Unbroken Reps Every 1:00 x 20 sets Pick a rep count that you can maintain for all 20 sets. 4) 2 sets of: 3 x 1000m C2 Bike – 1 minute Rest 3 x 500m C2 Row…

*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) Front Squat: 5 Reps Every 2:00 x 5 sets @ Moderate Load Warm-up as needed. These sets shouldn’t be crushing, 60-80% range. 2) Back Squat: 5 Reps Every 2:00 x 5 sets @ Moderate Load Warm-up as needed. These sets shouldn’t be crushing, 60-80% range. 3) AQAP: 25 Power Cleans 135/95 50 Bar Facing Burpees 25 Power Cleans 135/95 Scale as needed. 4) Walking Lunges: 300 Steps @ Easy Tempo Not for time. Perform these slow with focus on activation and positioning. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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) Every 3:00 x 5 sets: 12 Push-ups + 9 Bar Dips + 6 Strict Handstand Push-ups Move through these as quickly as possible. 2) 3 sets of: 6 Dead Stop Strict Press + 50 second Handstand Hold Reference last week for loading. Rest 2-3 minutes between sets. 3) 10 minute AMRAP: 15 Squat Cleans 115/75 15 Bar Facing Burpees 12 Squat Cleans 185/135 12 Bar Facing Burpees 9 Squat Cleans 225/155 9 Bar Facing Burpees + Remaining Time 1RM Clean 1RM Clean may be anyway/anyhow. Scale loading on conditioning piece as needed. 4) AQAP: 21-15-9 Shoulder-to-Overhead 165/115 3-2-1 Legless Rope Climbs 15ft Scale as needed. 5) 40-30-20-10 – AQAP: Dumbbell Box Step Overs 50/35 @ 24/20 Calories Assault Bike Scale as needed. For results post detailed…

*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: Session A: 1) Every 1:00 x 12 sets: 1 Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Pull to just below the knee and hold for 3 seconds, then finish the lift. All reps full Squat. You choose the position, and hit the same position for every rep. 2) Every 1:00 x 12 sets: 1 Hang Clean Warm-up as needed. Start around 60% of your 1RM. Pull to just below the knee and hold for 3 seconds, then finish the lift. All reps full Squat. You choose the position, and hit the same position for every rep. 3) 5 sets of: 3 Front Squats + 2 Jerks Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed…