WOD

Part A Warm Up

400 m Run
+
Foam Roll x4 min
+
2 Sets
Seal Walk x20ft
Single Arm DB Sotts Press x6 ea, side
Goblet Squat x8

Part B

4 Sets
Snatch Grip Push Press x3 + Overhead Squat x2 @42×1

Part C

4 Sets, Ea. For Time Of:
20 Thrusters (75/55)
20 Kettlebell Swings (53/35)
10 Cal Assault BIke
rest 5 min

 

Part A Warm Up

Coaches Choice

Part B

3 Sets
False Grip Ring Pull Hold x15 sec
GHD Sit-up x12
Ring Dip x5 @31×1

*Go from a ring row position for false grip ring pull hold if unable to perform a strict ring pull-up or if you are unable to maintain the false grip.

Part C

2 Rounds For Time Of:
500 m Row
20 Deadlifts (225/145)
15 Burpee Over Bar
400 m Run
20 Pull-ups
40 Double Unders

If you’ve not submitted a team name, please do.  Coach Rich doesn’t want to provide one for you 😉

Part A Warm Up

3 Sets
Snatch Deadlift x5
Bent Over Snatch Grip Row x5
Overhead Squat x5
Tall Snatch x5

Part B

5 Sets
Snatch Pull + High Hang Snatch x2 + Hang Snatch @80-85% of 1RM High Hang

Part C

4 Sets
30 Sec Max Power Snatch (75/55)
30 Sec Max Push-up
rest 1 min
1 Min Max Wall Ball (20/15)
rest 1 min

*Score total reps completed

Part A Warm Up

Coaches Choice

Part B

3 Sets
Single Leg Lateral Box Jumps x4-5 ea. leg
Kneeling Single Arm DB Press x12 ea. side
Banded Good Morning x30

Part C

For Time:
1000 m Row
800 m Run
1.5 Mile Assault BIke

Part A Warm Up

Coaches Choice

Part B

In Teams Of 2 Perform
For Total Time Do
6 Rounds Of:
15 Deadlifts (225/145)
15 Handstand Push-ups
*Only 1 athlete can work at a time. Each athlete will do an entire round before the next athlete can start. Athletes will each do 3 rounds for a total of 6 rounds.
rest 3 min
6 Rounds Of:
10 Squat Cleans (135/95)
20 Pull-ups
*Only 1 athlete can work at a time. Each athlete will do an entire round before the next athlete can start. Athletes will each do 3 rounds for a total of 6 rounds.

2017 Throwdown in one week!  

Part A Warm Up

Coaches Choice

Part B

4 Sets
Back Squat x4 @85% of 2RM Back Squat

Part C

For Total Time:
104 Wall Balls (20/15)
52 Pull-ups
rest 3 min
4 Rounds Of
28 Pistols
15 Power Cleans (115/75)

*Scale pistols to step ups if you are not proficient at this movement.

Part A Warm Up

3 Sets
20 Sec Up-Downs
rest 20 sec
20 Sec Scap Pull-ups
rest 20 sec
20 Sec Bounding Squat Broad Jump AKA Frog Jumps
rest 20 sec

*Perform this workout at a steady consistent pace. These are not max efforts.

Part B

4 Sets
Single Arm Bent Over DB Row x12 ea. side
Single Arm Farmers Carry x150ft ea. side

Part C

10 Rounds For Time Of:
5 Burpee Ball Slams
6 DB Hang Clean & Push Press (50/35)
10 Squats

Part A Warm up

400 m Run
+
Foam Roll x4 min
+
2 Sets
Seal Walk x20ft
Single Arm DB Sotts Press x6 ea, side
Banded Good Morning x20

Part B

4 Sets
Behind The Neck Snatch Grip Strict Press x4 + Snatch Drop x3
rest 90 sec
Snatch Grip Romanian Deadlift x10
rest 90 sec

Part C

Every 6 Min For 24 Min Do:
500 m Row
15 Kettlebell Swings (70/53)
15 Ring Dips

*Score fastest and slowest round.