We will be sending out an e-mail this morning to see if you’re interested in re-scheduling the Internal Team Competition for Saturday, August 10th. If you’re interested please reply to the e-mail we sent out.

WOD:

Session A:

1) Every 1:30 x 7 sets: Squat Clean + Power Clean

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps.

2) Clean High-Pull: 3 sets of 5 @ 60-70% of Clean

Rest 2-3 minutes between sets. Set dead on the ground each rep. Add 5-10lbs from last week.

3a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (7-7-5-3)

Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier.

3b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side 1+1/4 Single Arm Kettlebell Front Rack Split Squat

Perform all reps on 1 leg, then switch to the other. Hold the Kettlebell in the opposite hand of the forward leg. Go down to the floor, come up a 1/4 way and then back down and all the way to the top to make a rep.

3c) 18:00 – 26:00 – Every 2:00 x 4 sets: 10 Pause Sumo Stance Good Morning Tempo (1-3-1)

Start light, empty bar for many. Lower down under a second, hold for 3, and then back-up on a second. Focus on position over loading.

4) 9-5-21 – AQAP:

300m Run

Dumbbell Squat Cleans 50/35

Scale as needed.

5) Cable Hamstring Curls: 4 sets of 20

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

6) Reverse Hyper: 3 sets of 20

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

Session B:

1) C2 Bike – 15 sets of:

:15 Max Effort Standing @ Damper 10

1:45 Easy Seated @ Damper 1

Perform a 10 minute Easy spin at Damper 1 to warm-up. Truly get after this and go hard, record meters hit on each max effort sprint.

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