In House Throwdown September 15 : Sign Up Now

In House Throwdown September 15 : Sign Up Now

Sign up here with your partner for the In House Throwdown. Competition will be approximately 10-130 with the Block Party immediately after. This is a can’t miss event!

 

MONDAY

Strength : Front Squat
2-2-2-2-2

  • Pause for 3s in bottom of 1st rep

WOD : For Time
3 Rounds
17 Power Clean 115/75
Run 400m

S: 75/55, 200m
L1: 95/65, 300M
Rx+: 155/105

 

SWEAT

Core: 15m Running Clock
ME Forearm Plank, up to 60s
– then 3 Rounds
10 Sumo DL HP 53/35
10 Walking Lunges (alt)
30 Hollow Hold Flutter Kicks
rest 1:00

Conditioning : 3 Rounds
Run 400m
17 KB Swing 53/35
17 Reverse Lunge + Knee Thrust (with KB if able)

 

The Program

1. Strength and WOD

2. 5 Rounds
5 Front Rack Lunges (each leg) 205/135
20 GHD Situps