*2019 Events Breakdown HERE

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

WOD:

Session A:

1) Pause Bench Press to Boards: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. You choose the board thickness. Build as heavy as deemed fit. Pause 2-3 seconds on the board.

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

Last week of this. Pick loading based on weeks past, and also how your body feels. Things don’t always have to be heavy/difficult to be beneficial. If you’re beat from the last couple weeks of programming don’t be afraid to work lighter.

3) 21-15-9 – AQAP:

Strict Handstand Push-ups

Dumbbell Push Press 50/35

Calories Assault Bike

Scale as needed.

4) Split Kneeling Single Arm Landmine Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side before switching to the other.

5) Dumbbell Romanian Deadlifts: 3 sets of 20

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

6) Cable Pull Throughs: 100 Reps

Use a light weight that you can perform these unbroken with.

Session B:

1) 40 minute EMOTM:

1 – 10-20 Calories Row

2 – 100ft Sandbag Carry

3 – 10-20 Calories Assault Bike

4 – 8-10 Double KB Snatch 35/26

Pick reps, weights, etc. you can maintain for all 10 cycles.

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