*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 Standing Dumbbell Piston Press +

10/side Shoulder Plank Taps

For the Piston Press, initiate by pressing one Dumbbell Overhead, then as you lower it begin pressing the other arm Overhead, and continue on back and forth like a Piston. Plank Taps just focus on maintaining a nice position, these should not be for speed but quality.

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

7/side Single Arm Bar Row +

10 Band Pull-Aparts

For the Bar Row use the adjustable pull-up bars, or setup a barbell in a squat rack. Same general position as a Ring Row. Starting with one arm, perform all 7 reps on 1 side and then switch to the other. Focus on keeping yourself square to the bar. For Pull-Aparts switch between over and underhand each set. Again focus on quality and activation, not speed of movement.

2) 12 minute AMRAP:

15 Knees-up

20 Wall Balls 14/8

50 Heavy Rope Single-unders

Extra Work:

3) Banded Clam Shells: 5 sets of 15/side

Rest 90-120 seconds between sets. Focus on quality not speed.

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