We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

WOD:

1) Every 3:00 x 7 sets:

50ft Bear Crawl D-Ball Push +

10 Dumbbell Box Step-ups @ 24/20 +

10 Dumbbell Weighted Sit-ups

For the D-Ball, push the D-Ball across the floor while doing a Bear Crawl, alternating hands with which you push. For Step-ups the goal is to step-up onto a 24/20 box first and foremost, loading is second. For the Sit-ups, hold the Dumbbell across the chest like a Front Rack position.

2) 40-30-20-10 – AQAP:

Knee Push-ups

Kettlebell Swings 35/26

Extra Work:

3) D-Ball Bear Carry: 400m

Heavy as possible. Keep track of time and attempts to complete.

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