Saturday 8.31 : In House Throwdown WOD Announcement

We have released a workout for the In House Throwdown next Saturday, September 7. Check out the release here for the workout and all standards. Signup for the competition here! It is all levels and requires a partner (any gender). No pull-ups, toes to bar, handstand push-ups required!


Strength: Low Bar Back Squat

WOD: 12m AMRAP, escalating reps where stated
3 TTB, +1 rep each round
5 Deadlift 225/155
5 Burpee + pull-up
3 Handstand Push-ups, +1 rep each round

Core: 4 Rounds, each movement 45s work, 15s rest
Forearm Plank Hold
Side Plank Hip Riases, right
Side Plank Hip Riases, left
12” standing high jump and reach

Conditioning: 12m AMRAP
3 TTB or scale, +1 each round
8 KB Goblet Squat, heavy
5 Burpee + Pull-ups
3 Push-ups, +1 each round

The Progam
1. Snatch
a: Snatch Balance 3×3, 10 minutes
b: EMOM 10m : 1 Squat Snatch

2. 3 Rounds
20 Strict HSPU
20 Box Jumps 24/20
20 Wall Ball 20/14

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