120822

Ok, here’s what we TENTATIVELY have scheduled, and what will likely go live on the site Saturday morning at 9am. I am not promising that these are all locked in (except Copenhagen), but they are pretty close. Here goes:

-November 15th-17th (Thurs-Sat) – Copenhagen, Denmark
-January 9th-11th (Wed-Fri) – Sydney, Australia
-February 24th-26th (Sun-Tues) – New Orleans, LA
-March 15th-17th – St. Louis, MO

Yep, I think that’ll just about cover the entire globe, and will get me enough frequent flier miles to fly to fucking Pluto. Again, these dates—with the exception of Copenhagen—are tentative. They are damn close to being set, but some people *cough cough Chad MacKay* are harder to get ahold of than the king of Australia. If you have questions about these dates, post them to comments, and we’ll try to answer them before LGA has time to gas up the flamethrower.

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WOD 120822:

Strength

1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 20% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. These are not touch & go reps, each rep should stop completely on the ground. Judging band weight and setup is explained in this DEMO VIDEO.

1b) Bench Press: 2X3 @ 70%, 2X3 @ 75%, 2X2 @ 80%, 1X2 @ 85% – rest 60 sec.

Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.

Strength/Conditioning

1a) 3XME UB Ring Dips – rest 30 sec.
1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 30 sec.
1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.

Notes: Notice the length of the rest intervals. DO NOT deviate from them. If more than 20 UB Ring Dips are possible add some sort of weight or weight vest.