*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE.

**Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE.

WOD:

Session A:

1) 15 minute EMOTM:

Minute 1 – 1 x (Power Clean + Squat Clean + Front Squat)

Minute 2 – 2 x (Power Clean + Squat Clean + Front Squat)

Minute 3 – 3 x (Power Clean + Squat Clean + Front Squat)

Warm-up and start around 60% of your 1RM. This is a total of 5 cycles. Build load each cycle as deemed fit. You may drop the bar between each complex on the rounds of 2 and 3.

2) Clean Pull: 4 sets of 3 @ 100%+

Rest 2-3 minutes between sets. Reset on the floor between reps. Added 5-10lbs from last week.

3a) 0:00 – 10:00 – Every 2:00 x 5 sets: Back Squat (5-3-3-2-2)

Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference your last 4 weeks of Back Squats for loading.

3b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Double Kettlebell Front Rack Box Step-ups

Use a box height that puts your knee and hip in line. Perform all reps on 1 side before switching to the other. For the Front Rack position we want a true KB Front Rack, Bells should be in the front of the body, with knuckles basically touching…not resting up on your shoulders.

3c) 18:00 – 26:00 – Every 2:00 x 4 sets: 7/side Staggered Stance Good Morning

Perform all reps on 1 side before switching to the other. Stagger should be about a foot’s length, i.e. heel-to-toe.

4) AQAP:

21-18-15-12 Deadlift 225/155

300m Run

Scale as needed. All Deadlifts should be unbroken.

5) Hip Thrusts: 100 Reps

Use just your bodyweight. Focus on position and activation, not speed.

6) Reverse Hyper: 3 sets of 20

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

Session B:

1) Run – 4 sets on a 10 minute clock:

0:00 – 1:00 – 200m Run

1:00 – 3:00 – 400m Run

3:00 – 6:00 – 600m Run

6:00 – 10:00 – 800m Run

Rest 5 minutes between sets. Scale distances as needed, we want you getting some rest each distance.

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