Friday 6.14.24

Here are the workouts for the 2024 In-House Throwdown on Saturday. The gym will open at 7:00am, heat 1 will start at 8am sharp! 7:30 briefing on flow, etc.

WOD 1: 3 Rounds

AMRAP 3
10 russian kb swings 53/35 (35/36)
10 goblet squats
6 synchronized burpees

Rest 1 Minute*

FLOW: Partner 1 completes swings and squats, then both partners perform 6 burpees in synchronized fashion. Then, Partner 2 completes swings and squats, then both partners perform 6 burpees in synchronized fashion.

·         AMRAP ball in a cup during the rest minute. Partners must alternate every attempt.

WOD 2: AMRAP 8
10 thrusters 65/45 (45/35)
- Ball Toss
10 box step ups 35/25 (no weight)
- 8 Ball Toss
10 alternating devil’s presses 35/25 (burpees)
- 8 Ball Toss

FLOW: Partner 1 completes 10 thrusters then makes 8 ball tosses with Partner 2 holding the cup. Any ball toss not caught on the fly is +1 rep of previous movement. Partner 2 must complete penalty reps before starting the next movement. Continue in this fashion for 7 minutes.

Hope to see you on Saturday!

FRIDAY
Strength: low bar back squat
5-5-5-5-5 

WOD: 5 rounds
5 burpee box jumps 24/20
5 deadlifts 245/165
then 5 rounds
5 box jumps 24/20
10 pull-ups

S: Burpee step ups, 95/65, step ups, jumping pull-ups
L1: Burpee step ups, 185/135, modified pull-ups
Rx+: 315/205, 30/24