*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) o:00 – 10:30 – Every 1:30 x 7 sets:

100ft Farmers Carry +

30 seconds Double-under Practice

Farmers Carry should be heavy as possible while moving unbroken. Athletes choice Dumbbell or Kettlebell. Work on your Double-unders, if you have them proficiently then perform 30 each round. If you don’t have proficient Single-unders than just focus on those.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

10 Sumo Stance Kettlebell Deadlifts +

10 Alternating Single Leg V-Ups

For the Deadlift, this should be done with a Single, heavy Kettlebell between the legs. Really get yourself in a Sumo Stance, you should be 12-24″ wider than your typical Squat Stance.

2) 10 minute AMRAP:

15 Alternating Hang Dumbell Snatch 35/25

15 Wall Balls 14/8

15 Box Jump Overs 24/20

Hang Dumbbell Snatch is programmed for Fitness, as it helps ensure the use of the hips and legs and understanding the jump. If you’re comfortable, technically, feel free to go from the floor as is programmed for Sport.

Extra Work:

3) Single Leg Box Jumps: 5 sets of 10/side

This is more balance and coordination work. Use a low box and just get yourself comfortable jumping off one foot and landing on one foot. The goal should be to keep the opposing foot off the ground for the duration of the 10 reps. Jumping both on and off the box. Start as low as a 10lb plate if that’s what is appropriate.

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