WORKOUTS for The Throwdown for a Cause are below!
Event One
15 Thrusters
15 Burpees over the bar
4 Rounds (total)
Scaled: 95/65
RX: 115/75
1 Partner working 1 partner resting divide the work up however you want
12 min cap
Event Two
1 minute on 2 minutes Rest for 4 Rounds
Pick weight below and complete it as many times as possible. Every time you finish a complex you get the corresponding amount of points. Switch on and off however you want. You only get credit for a complete complex. And you can not take weight OFF the bar you can only add across all four rounds. So if you start at the 12 point section and fail you can not go back down.
2 Deadlifts + 2 Hanging Power Cleans + 2 Front Squats
Points= 2 4 6 8 10 12
Weights= 55-75-95-105-115-125 (scaled woman)
95-105-115-125-135-155 (rx woman)
95-115-135-155-175-185 (scaled men)
135-155-175-195-205-225 (rx men)
Event Three
20 Cal Row
20 Power Snatches
20 Synchronized Toes to Bar (Synchronized Sit ups)
10 min AMRAP
Scaled: 75/55
RX: 95/65
Switch on and off whenever you want. The toes to bar/sit ups are done together.
Competitors: Please show up by 8 am. Bring $25 cash or a $25 check made out to the Community of Strength Project.
We will be closed this Saturday due to the Throwdown for a Cause! If you are not participating in the competition you are welcome to come by to watch or help out by judging or volunteering. We hope to see you there! We will start at 8 am!
Skill WOD
OTMEM for 10 minute
2 Turkish Get ups (1 each side)
20 second hollow rock
WOD
“Downtown”
40 Sit ups
30 Deadlifts
30 Sit ups
20 Deadlifts
20 Sit ups
10 Deadlifts
10 Sit ups
Fitness: 185/125
RX: 225/155
RX+: 245/165
LaChelle on deadlifts!