*Cleaning out the Cubbies HERE

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

Session A:

1) Pause Bench Press w/Chains or Bands: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. You choose the band tension/chain weight.

2) Every 2:00 x 7 sets: 7 T+G Power Snatch

Repeat from last week. Work heavy if you’re feeling it, or work light and focus on barbell cycling speed if you’re feeling a little beat up.

3) AQAP:

21-18-15-12-9-6-3 Strict Handstand Push-ups

100ft Dog Sled Push @ 2x Bodyweight

Scale as needed. Dog Sled weighs 100lbs, include that in your total weight.

4) Dumbbell Skull Crushers: 4 sets of 15

Rest 90-120 seconds between sets.

5) Sumo Stance Good Morning: 4 sets of 10

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

6) Cable Hamstring Curls: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

Session B:

1) 40 minute EMOTM:

1 – 100-200m Run

2 – 10-15 Bar Facing Burpees

3 – 10-20 Calories Assault Bike

4 – 8-12 D-Ball Over the Shoulder 100/70

Scale effort as needed. Goal is consistency across all 10 rounds.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE