We are still 30 sign-ups away from being able to make the Throwdown a viable event. If you’re planning to sign-up and haven’t yet, please do so. We will be cancelling the event next week if we do not get the rest of the needed sign-ups.

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

WOD:

1a) 0:00 – 7:30 – Every 1:30 x 5 sets:

5-8 Stink Bugs +

10-20 second Hanging Knee Hold

OR

5-8 Strict Handstand Push-ups +

10-20 second Hanging L-Sit Hold

Pick reps and movements you can maintain for all 5 sets.

1b) 7:30 – 15:00 – Every 1:30 x 5 sets:

5/side Split Kneeling Single Arm Dumbbell Press Tempo (0-0-3) +

20-30 Box Shoulder Plank Taps

Pick reps/weights you can maintain for all 5 sets. Dumbbell Press up, no pause, and 3 second lower.

1c) 17:00 – 19:00 – Every 2:00 x 6 sets:

1/direction Box Stink Bug Walk Arounds +

10 Box Jumps Overs (Clear Over) +

10-15 Push-ups

Pick reps/efforts you can maintain for all 6 sets. First movement, feet on box, walk 360 degrees one direction, then back the other way. If the stink bug position is too hard for the walk-arounds perform from a plank.Box Jump Overs are meant to be clear over the box, so pick an appropriate height. 

1d) 30:00 – 40:00 – AQAP:

1 mile Run

Run will be weather dependent. If it’s raining, athletes can sub 2000/1800m Ski/Row, 4000/3600m C2 Bike, or 4800/4400m Assault Bike.

Extra Work:

2) Hollow Rocks: 100 Reps

Break-up as needed.

3) Cable V-Handle Tricep Press Downs: 100 Reps

Use a weight you can hit 40-50 reps to start.

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