*Schedule for this week…there will be no evening classes on Wednesday, July 3rd, and there will be one class at 9:00 AM on Thursday, July 4th

WOD:

1) Every 1:30 x 10 sets: 2 Banded Speed Bench @ 50% + Moderate Band Tension

This is fixed weight for all 10 sets at the prescribed load. Goal is bar speed, there should be ideally no speed change or deceleration on the bar. Focus on an aggressive lockout. Add a little band tension from last week, keep the bar weight exactly the same.

2) Push Press: 6 sets of 6

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

3) Banded Bar Dip: 4 sets of 8

Rest 2-3 minutes between sets. Build to a max band tension.

4) AQAP:

1 mile Run

400m Sled Drag @ Bodyweight

400m Kettlebell Farmers Carry 70/53

400m D-Ball Bear Carry 100/70

1 mile Run

Scale as needed.

5) 3 rounds AQAP:

90 Double-unders

30 Push-ups

Scale as needed.

6) EZ-Bar Skull Crushers: 4 sets of 20

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

7) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Take your time and focus on position and activation, not speed.

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