Announcing the final In-House Team Throwdown WOD (#4). Not signed up yet? It’s not too late! Click HERE to register by June 8th.
Event 4
3 Rounds
15 Pull ups
15 Box Jumps
15 Wall Balls
In this workout, each athlete will start at a different station. At “GO” everyone will start to perform their movement. When an athlete completes their reps, they will take a knee. Once all athletes have completed the reps at their station, all athletes will rotate to next station. Continue in this fashion until 3 full rounds are completed. Each athlete completes 3 rounds at each station.
Score = Total time.
Standards
Pull Ups – Teams will designate one athlete to perform chest to bar pull ups, one to do chin over bar pull ups, and one to do jumping pull ups. No bands will be used. Arms must start fully locked out at the bottom, and the chin must pass clearly over the bar at the top. Chest must make contact below collar bone for chest to bar pull ups.
Box Jumps – (24/20) Jump from two feet onto box. Athlete must show controlled, full hip extension while on top of the box. Stepping or jumping down is permitted. Step ups are allowed for scaled division.
Wall Balls – Crease of the hip must pass below the knee for each squat and the medicine ball must make contact with the target each time. Everyone will shoot to 10’ target (green shamrock). Rx: 20/14# Scaled: 14/10#
Strength
Back Squat
5-5-5-5-5- Straight sets
Immediately after your set complete 10 alternating/walking lunges. Use DBs and KBs for loading
WOD
3 Rounds of
750m Row
100 Double Unders
Level 2- 50 Double Unders
Level 1- Single Unders