In House Throwdown WOD #1

HOOOOOOO BABYYYYYY!!!!!!

 

Here is WOD #1 for the In House Throwdown on Saturday, November 21! This will be the first of three WODs released this week. The competition itself will consist of those 3 WODs for both RX and Scaled, then the top 6 Male and top 6 Female athletes in the RX division will have a Final. Scaled athletes will be judged for final placing on the 3 main WODs.

 

Signups are live and only $20! It is a great time. Get your butts signed up and up to Woburn on the 21st! Better yet get to downtown that evening!

 

 

WOD #1 : “Wet Willy”

Rx: 7 Minute AMRAP
7 Thrusters 95/65
7/9 Floor to Top of Box, 24/20 
7 Burpees

 

Scaled: 7 Minute AMRAP

7 Thrusters 65/45
7 Step Ups 24/20
5 Burpees

 

Structure, Standards, and Scoring : The score is how many rounds and reps the athlete completes after the 7 minutes. Thrusters start from the floor and can be squat cleaned for the first rep. Standards are as usual for workouts done every day in class. Floor to Top of Box is either Box Jumps or Step Up at 24/20″. Both count equally as RX but 2 additional step ups will be required as they are much easier in terms of intensity. If you can box jump it, box jump it.

 

Tie Break: Tie break will be the athletes score after 1 minute.

 

 

THURSDAY

 

Strength : Bench Press
a) 5-5-5, normal tempo
then
b) 3-3-3, pause for 3 seconds at chest then drive up

 

WOD: 3 Rounds
20 Push-Ups
50 Double Unders
35 Wall Ball 20/14

 

S: 15 Push-Ups, 75 Singles, 25 Wall Ball 20/14
L1: 100 Singles or 25 Doubles counting attempts. Scaled WB if needed

 

Rx+: 24/16# MB

 

The Program : Off. If you did Southie Showdown and looking to train today do the class WOD and the following below:

 

1. Alternating Tabata, 8 rounds of each movement
a) Top of Chin Up Hold
b) Bottom of Ring Dip Hold with Knees to Chest, muscle up to get there

rest 1 full minute then:

 

:30 on :30 off, go straight down through the list for 5 total rounds
1: Airdyne
2: GHD Situps
3: OH KB Lunges, 35/26 each hand
4: GHD Hip Extensions
5: HS Walk (distance)

 

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