Challenging & Often

Opens - Miss ya Jason!
Opens – Miss ya Jason!

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

19 Comments

  • goose

    06/04/2015 @ 2:17 am

    12:29

  • Kyra Williams

    06/02/2015 @ 5:06 pm

    No straight sets, just 5×5 BSQ up to 190#
    3×10 glute bridges @ 95#
    3×15 GHD sit-ups
    3×10 hip extensions with empty barbell

    14:09 rx on WOD (dubs felt great- no misses!)

    • goose

      06/04/2015 @ 2:19 am

      Nice work Kyra

  • Joel

    05/28/2015 @ 1:34 am

    Hit up the WOD with the 7:30 class after OLY
    15:28 (row, 100 singles/round)

  • Trevor Crean

    05/28/2015 @ 1:32 am

    15:43 Rx w/ Row

  • Andrea Cooke

    05/28/2015 @ 1:23 am

    9;52rx with runs

  • jason barrow

    05/28/2015 @ 12:54 am

    Squat: 225x5x5
    WOD: 15:30 Rx

  • KB

    05/28/2015 @ 12:52 am

    Doughnut on the lift
    WOD 11:23. 4 rnds of 400m run &100 singles

  • Brendan Cottam

    05/28/2015 @ 12:20 am

    235#
    15:04 RX

  • biscoe

    05/27/2015 @ 6:33 pm

    squat 5×1 @ 95%: 415# across
    strict press 3×5: 135, 145, 155
    wod: 15:04 rx

  • Jule

    05/27/2015 @ 3:25 pm

    Strength: 155# w/ 1.5 pood KB OH lunges.
    WOD: 13:33 w/ 600m runs

  • Jason

    05/27/2015 @ 2:49 pm

    Strength: 225#
    WOD: 15:25ish RX (row, run, run)

  • Kelly

    05/27/2015 @ 2:34 pm

    Light back squats – 85#
    15:14 Rx on the WOD

  • Mike Quigley

    05/27/2015 @ 2:17 pm

    Strength – 265, 1×5
    WOD – 13:28rx

  • melstec

    05/27/2015 @ 2:05 pm

    Strength: 155#
    WOD: 17:32 rx, but dabbled in a little of each option… airdyne 45 cal, run 600m, then row 750m

  • Eddy

    05/27/2015 @ 1:30 pm

    BS: 165# (First time in months, not near 100% but hoping my back holds up)
    WOD: 17:02 Rx

  • Kurt Brumme

    05/27/2015 @ 1:26 pm

    Strength – 225#
    WOD – 15:28 Rx

  • Brian M. Maser

    05/27/2015 @ 1:04 pm

    Strength – Hatch
    WOD – 14:33 Rx

  • Michael Byrnes

    05/27/2015 @ 11:21 am

    BS Straight Sets: 245#
    WOD: 14:55 Rx

Comments are closed.

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