Friday 9.14

Friday 9.14

In House Throwdown Year 3 : Standards video will be released tomorrow afternoon. Plenty of time to catch up on a few details before Saturday

TIMEAthlete’s Meeting @ 9:30am, WOD 1 @ 10:00am, 3 heats per WOD, each heat approximately 20 minutes.

FINAL WODApproximately 12:00pm

BLOCK PARTY1pm – 4pm, Booze and Food Galore!


Class Schedule for Saturday will be posted tomorrow for non-competition classes!




Strength : Overhead Squat
Find a 1 rep max

WOD : 3 Rounds
Run 600m
15 Overhead Squats 115/75
8 Handstand Push-ups

S: 300m, 75/55 Front Squat, 12 Push-ups
L1: 400m, 95/65 OHS, 8 Scaled HSPU

Rx+: 135/95, Strict HSPU



Core WOD: For Time
Row 450m
50 Hollow Rocks
Run 300m
30 Situps

Conditioning : 3 Rounds
Run 600m
25 Thrusters with plate 45/25
20 Russian Twists (each side) with plate
15 Push-ups


The Program

1. Strength and WOD

2. 21-15-9
(Run 600m)
KB Snatch, each side 53/35
Turkish Getup (alt)
Bar Muscle Ups

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