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

WOD:

1a) 0:00 – 7:30 – Every 1:30 x 5 sets:

5/side Single Arm Banded Lat Press Down +

5x 1 Scap Pull-up + 1 Hollow Rock +

20 second Active Bar Hang

Scale reps/time as needed for maintainable sets.

1b) 7:30 – 15:00 – Every 1:30 x 5 sets:

8-10 Box TTB/Knee-up Drill +

20 second Hollow Hold (Floor)

OR

10-20 Toes-to-bar

Pick efforts and movement you can maintain for all sets. If you’re doing T2B you should be picking a rep scheme you can maintain unbroken.

1c) 17:00 – 29:00 – Every 2:00 x 6 sets:

5/side Single Arm Dumbbell Strict Press +

20 Alternating Leg Lifts Up and Over Dumbbell +

5 High Box Jumps

Build loading as deemed fit on the Strict Press. For the Box Jump step down between reps, also feel free to build box height as needed.

1d) 30:00 – 40:00 – 10 sets of Ski/Bike/Row/Run:

30 seconds Hard

30 seconds Easy

Work for maintainable efforts/paces. Pay attention to your monitor.

Extra Work:

2) 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.

3) Farmers Carry: 400m

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.