Please be at our In House Throw down by 5:30 pm. We will draft teams, announce workouts and go over movements at 5:30 pm. We will start our first heat at 6 pm. We have had multiple requests to push it back an hour because people are getting out of work, so we did! Please sign up in mindbody if you plan on attending by Tonight Thursday June 27 @ 8 pm. Thanks and we’re excited for Friday Night!
Your squat, your movements, your PR’s have nothing to do with the shoes you on your feet, and everything to do with your present state of mind at that moment.
Primer:
Floor Sweeps | Figure Four | Frankensteins | Shoulder Taps | Box Step overs
200M Run | 15-30 Hollow Rocks | 6 Box step overs
200M Run | 15-30 Hollow Rocks | 6 Box Step Overs w/ DB
200M Run | 15-30 Hollow Rocks | 6 DB Box Step overs w 2 DB’s (partner Russian Baby Makers)
WOD: “Up and Over”
4 Rounds:
400M Run
30 AbMat Sit-ups
15 DB Box Step Overs @ 50/35
Performance: RX
Fitness @ 35/20
Fitness Light 200M Run | 30 Sit Ups | DB @35/15
*Time Cap 20 Minutes
Strength: Ring Rows: Feet on Box at Shoulder Level – 6 x 30s work / 30s rest – AMRAP
Bonus: ROMWOD
Gymnastics:
Strict Static Support Dips 6x 30s work / 30s rest – AMRAP
Strict Pull Ups – 40% of your best max effort ring pull ups every 40s until failure
9-count push ups – AMRAP 3
Hollow Rocks 15-30 Hollow Rocks
Weightlifting:
Pause Front Squat – HS (no belt)
Clean – 1@70% – 5×1@75%
Clean Pull – 3@85%, 3@90%, 3@95%
Broad Jump 3×3
HS Academy
Strength: 6×3 Back Squats
WOD: Death Race – 5 Rounds for Time
15/10 Cal Bike
10 Burpees