Wednesday 8.14: Hump Day

Wednesday 8.14: Hump Day

Hey the In House Throwdown, 4th annual to be precise, will start signups on Thursday of this week! Get a partner and get ready to sign up. The event is Saturday, September 7th. Closer than you think!

Notes on partners: the competition will be setup so you can have any gender partner and it won’t be a disadvantage/advantage. Just pick someone you think you will dominate with, or have fun with, or come out alive with.s ff df dMM

More information on the In House will be coming tomorrow night’s post officially announcing the competition. Info like date, time, $$, events after (cookout, casino party, etc). Workouts will be released next week.

WEDNESDAY
CrossFit

Strength: High Bar Back Squat
4-4-4-2-2-2

WOD: 2 Rounds
100 Double Unders
50 Wall Ball
Run 800m
40 Goblet Squats 35/26
Row 250m
30 Push-ups
20 Power Snatch 115/75
rest 3:00

S: 75/55, Run 400m, 150 singles.

L1: 95/65, Run 600m

Rx +: 135/95, 53/35 KB

SWEAT
Core: 12 Minutes
3 Rounds
1:00 Forearm Plank or ME Accumulated in 1:00
1:00 Max Squats
1:00 to perform 5 Burpees + 10 Russian Twists (each side)
30s Jumping Lunges 30s Rest

Conditioning: 3 Rounds
100 DU or 150 Singles
50 KB Swings, Russian
Run 800m
40 Goblet Squats or regular squats
Row 250m
30 Push-ups

The Program
1. Strength and WOD

2. Snatch
E2M for 7 Sets, 2 Power Snatch + 2 Squat Snatch + 2 OHS, All UB

3. “Short JT”
15-12-9
Strict HSPU
Ring Dips (can kip)
Push-ups

– Cap at 12 minutes no matter what

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