2017 Showdown WOD “Pumped Up, Trickle Down”


Mobility Class Tonight at 7pm
Warm up
Muscle Cleans
BB Front Squats
Mountain Climbers x 2

Quad Rolling
Quad Stretching

Showdown 2017: WOD 1*
“Pumped Up, Trickle Down”
18 Front Squats
18 Burpee Lateral Jumps

600M Run

12 Squat Cleans
12 Burpee Lateral Jumps

600m Run

6 Thrusters
6 Burpee Lateral Jumps

*600m run instead of 535m in the showdown since our running course has changed

Showdown Divisions:
ADV: 165|115
Rx: 135|95
Intermediate: 95|65
Level 1- 75|45

Partner WOD
800m Farmer’s Carry as a Team

Once Complete 100|80 Calorie Ski. Partner holds Kettlebells in the front rack. Once the partner puts them down, partners need to switch positions.

Extra Work
For Load:
Bench Press
– Increase loading across each set.