Because of lack of sign-ups we are cancelling the Internal Team Throwdown. We will be refunding all sign-ups accordingly, you should see the money back in your account by next week.

WOD:

Session A:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 Clean Pull +

1 Hi-Hang Power Clean +

1 Push Jerk +

1 Hi-Hang Squat Clean

Start around 60% of your 1RM. Build as heavy as deemed fit.

1b) 16:00 – 21:00:

16:00 – 18:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

18:00 – 19:00 – Rest

19:00 – 21:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

Max complex in each piece. If you drop the bar anywhere in the complex it doesn’t count.

2) Front Squat: 10 sets of 1 @ 80%+

Rest 2-3 minutes between sets.

3) AQAP:

125 Double-unders

21 Thrusters 95/65

12 Rope Climbs 15ft

21 Thrusters 95/65

125 Double-unders

Scale as needed.

4) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

Session B:

1) 14 minute EMOTM:

Odd – 2-7 Bar Muscle-ups

Even – 15/10 Calories Assault Bike

Scale up or down as needed. Muscle-ups should all be done unbroken.

2) Row – 4 sets of:

500m Easy

500m Moderate

500m Hard

No rest between sets. Work for consistent paces across each respective effort.

3) Single Arm Dumbbell Row: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. Use a weight you can perform strict for 4-5 reps, and then use your fully body to assist you through the remaining reps.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE