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:

1a) 0:00 – 7:00 – 7 minute EMOTM:

1-3 Rope Sit-to-Stand

OR

3-5 Strict Pull-ups

Add load to the Strict Pull-ups if able.

1b) 7:00 – 14:00 – 7 minute EMOTM:

3 Push Press

Performed from the floor. Clean the bar. Build to a heavy 3 for the day.

1c) 14:00 – 24:00 – AQAP:

25 Rope Climbs 15ft

OR

12 Jumping Pull-up to Negative

24 Hollow Rocks

36 Ring Rows

48 Abmat Sit-ups

60 Banded Face Pulls

Pick one or the other and try to finish or get as far as you can in 10 minutes. If you’re not doing the Rope Climbs, slow things down a little where needed in the “chipper” option.

1d) 26:00-40:00 – 14 minute EMOTM:

Odd – 30 seconds Ski/Bike/Row/Run

Even – 30 seconds Ski/Bike/Row/Run

Find someone to partner with and flip-flop machines back and forth. Hit a hard effort to start, and work to match that effort each round.

Extra Work:

2) Banded Tricep Press Downs: 100 Reps

Break-up as needed.

3) Barbell Roll-Outs: 4 sets of 10

Rest 90-120 seconds between sets.

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