*New Squat Cycle 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:

Session A:

1) 30 minute AMRAP:

1000m C2 Bike @ Damper 1

100 Heavy Rope Single-unders

Work for consistency across your rounds.

Session B:

1) 5 sets of:

2 Pause Front Squats +

2 Front Squats

Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds each rep.

2) 5 sets of:

2 Pause Back Squats +

2 Back Squats

Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds each rep.

3) AQAP:

42 Deadlifts 155/105

9 Bar Facing Burpees

30 Hang Power Cleans 155/105

9 Bar Facing Burpees

18 Front Squats 155/105

9 Bar Facing Burpees

Scale as needed.

4) Stiff Leg Deadlift: 3 sets of 15

Rest 90-120 seconds between sets. Focus on position over load.

5) Hip Thrusts: 100 Reps @ 45/35

Break-up as needed. Not for time. Focus on position/activation, not speed.

6) 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