*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

WOD:

1) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80%

Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression. Add 2.5-10lbs from 5/1/19. We will do one more cycle of this press series.

2) Strict Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80%

Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression. Add 2.5-10lbs from 5/1/19. We will do one more cycle of this press series.

3) 15-14-13…3-2-1 – AQAP:

GHD Sit-ups

Bar Facing Burpees

Scale as needed.

4) 5 rounds AQAP:

100m Dumbbell Farmers Carry 100/70

10 D-Ball Over the Shoulder 150/100

Scale as needed.

5) Cable Single Arm Tricep Press Down: 4 sets of 20/side

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

6) Ring Dip Support: Accumulate 5 minutes

Keep track of time and attempts to complete.

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

Some of your gymnastics movements/drills for today.