THE 3rd Annual Throwdown for a Cause is going down this Saturday!
The events are listed below. If you have not paid please bring $25 cash or check (community of strength project). I can not charge your account since all the money is going to the non profit.
Athletes you will get an email Thursday or Friday with more details
Event One
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30 Cal Row
30 Back Squats
20 Cal Row
20 Front Squats
10 Cal Row
10 OHS
Scaled 95/55
RX 135/85
12 min Cap
**Bar comes from the ground**
Event Two
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Ascending rounds of DT
8 min AMRAP
RX 175/95…..195/105…..205/
Scaled 95/65…..115/75…..135/85 (max reps)
12 Deadlifts, 9 Hanging Power Cleans, 6 Push Jerks
Once you complete that cycle at a given weight you advance to the next weight, if you make it through all the reps at the last weight then you will continue to accumulate reps with that same weight. There will be three separate bars.
Event Three
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400 M Run
30 Wall Balls
30 Box Jumps
20 Toes to bar (sit ups)
10 Burpees (face the wall ball and jump over)
Scaled (sit ups) (14/10- WB) (20/14- box- step ups allowed)
RX (20/14 WB) (20/14 Box)
12 min Cap
Finals
WILL BE ANNOUNCED THE DAY OF THE EVENT.
**IF ANY OF THESE DO NOT MAKE SENSE JUST TRUST US. IF YOU HAVE A BURNING QUESTION FEEL FREE TO EMAIL ME**
Strength WOD
EMOM for 12 Minutes
Even: 10 Bent over barbell rows (clean grip)
Odd: 7 Strict Pull Ups
**Both of these are pulling movements, the strict pull ups will get difficult. Feel free to scale the reps to five and remember no one is better than the band**
WOD
15 Back Squats
12 Burpees
5 Rounds
Fitness 95/65
RX 115/75
RX+ 135/95
(Bar comes from the floor, so it should be a load you are very comfortable lowering onto your back. If this causes issues for you or you do not feel comfortable please use the rack)
Brett working hard during a morning WOD.