In-House Throwdown WOD Announcement: Events 2 & 3
Event 2
For Time:
100 Toes to Bar
100 Box Jump Overs (24”, 20”)
100 Kettlebell Lunges (1pd)
(13 minute cap)
Event 3
In 13 minutes,
Max Calories on Assault Bike
Events 2 & 3 will happen simultaneously. One athlete can work on the chipper at a time. While the chipper is being completed, one athlete will be on the assault bike accumulating as many calories as possible. Athletes can switch in and out of the chipper and the Assault Bike in any order, at any time.
There is a 13 minute cap on this workout. If the team finishes the 100’s before the cap is complete, all three members move to the Assault Bike. Continue rotating and accumulating as many calories as possible until the time cap is reached.
Each piece will be scored separately: The score for Event 2 will be the finish time on the workout or total reps completed. The score for Event 3 will be total calories biked.
Rx Men – Toes to Bar, 24” Box, Double Overhead Lunges
Rx Women – Toes to Bar, 20” Box, Double Kettlebell Front Rack Lunges
Scaled Men – Hanging Knee Raises, 24” Box – Step Ups Allowed, Double Kettlebell Front Rack Lunges
Scaled Women – Hanging Knee Raises, 20” Box – Step Ups Allowed, Goblet Lunges (1 Kettlebell)
Warm-up
At 0:00 & 3:00
250m Row
200m Run
5 Moon the Sky
Strength
With a Partner
Squat Clean and Jerks
Minutes 1-3- 12 Clean and Jerks @ 80% of Max
Minutes 3-6- 10 Clean and Jerks + 10/5lbs
Minutes 6-9 + 8 Clean and Jerks + 10/5lbs
Minutes 9-12 + 6 Clean and Jerks + 10/5lbs
Minutes 12-15 4 Clean and Jerks + 10/5lbs
– Work with your partner to complete the number of reps/interval. Try to work in with someone of similar ability, or use 2 bars
WOD
At 0:00, 6:00, and 12:00
Each for time
500m Row
400m Run
Level 2 (1.5,1), 15/10 Bike
Level 1 (0.75,0.5), 300m Row, 10/8 Bike
Extra Work
Bar Muscle
10-8-6-4-2
20/15 Calorie Assault Bike on Dashes
*Scale to half reps or hardest version of a pull up that you can do