“Internal Throw Down 2019”!!
We will be starting at 9am with our first heat. The gym will be open at 8am so feel free to come in and warm up or have coffee with me!
There will be a scaled plus division and a scaled division, 3 workouts, with a 4th for a tie breaker. $10 entry fee
Everyone is welcome and we can make modifications if needed.
WOD one
Scaled Plus
15-12-9
Cal Row
Wall Ball 20/14 10/9′ target
Power Cleans 95/65.
Scaled
15-12-9 Cal Row,
Wall Ball14/10 10/9
Hang Power Cleans 65/45
Both divisions will have a 9 minute time cap.
…………………….
WOD Two
6 minutes to establish a max weight Complex of:
Scaled Plus
1 Deadlift, 2 Hang Squat Cleans, 1 Thruster
Scaled
1 Deadlift, 2 Hang Cleans, 1 Thruster
……………………
WOD Three
3 RFT
5 per arm alternating DB Snatch 50/35
10 Burpee Box Jump Overs 24/20″- Step up and/or downs are allowed
10 Thrusters 95/65
Scaled
3 RFT
5 per arm alternating DB Snatch 35/20
10 Box Jump Overs – 24/20″- Step up and/or down allowed
10 Thrusters 45/33