*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

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

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

7/side Single Arm Dumbbell Bench Press + Support

Warm-up as needed. Use something that is heavy and is going to challenge you. This drill is performed like so…get both Dumbbells into the top lock-out position, then perform 7 repetitions on one arm, while keeping the other Dumbbell in the locked-out support position. Once 7 reps are complete perform your reps on the other side while supporting on the arm you pressed with first. Make sure you initiate each set on your weaker pressing arm.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

7/side Single Arm Dumbbell Bent Over Row +

20-30 second Hanging Hollow Hold

Just a single Dumbbell for this drill. Establish a Bent Over Row position (goal is to get as close to parallel to the floor as possible maintain a proper back position and a soft knee), perform all 7 rows on one arm, then switch, DO NOT use your opposing arm to support your trunk. Use you trunk to support and keep yourself square.

2) AQAP:

75/60 Calories Ski/Bike/Run/Row

50 Thrusters 35/25

35 Ring Rows

Extra Work:

3) Single Arm Kettlebell Z-Press: 4 sets of 8/side

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

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