In House Throwdown WODs

As Promised, here are the WODs for the Throwdown on the 29th.  There are three groups (A, B, and C) Choose one group. If you aren’t sure what group you should choose, ask me. I need a list of athletes by the end of the week.  So let me know who’s in and what group you’re in A.S.A.P

WOD#1

21 – 15 – 9

power snatch A. 95/65 B. 75/55 C. 55/35

box jump A. 30/24 B and C. 24/20(If you’re in group C you may switch to step ups if needed)

WOD#2

row 500 meters

50 wall balls A. 20/15, B. 15/13, C. 30 reps@13/10

50 kb swings A. 2/1.5 B. 1.5/1 C. 30 reps@35/25

100 dbl unders B. 100 mountain climbers C. 75 mountain climbers

 hr push-ups A. 50 reps B. 40 C. 30

WOD#3

amrap 15

15 clean + jerks A. 135/95 B. 95/65 C. 75/55

20 back squats A. 135/95 B. 95/65 C. 75/55

30 pull-ups B and C with a band

40 burpees

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15 Comments on “In House Throwdown WODs”

  1. Steve Says:

    These WODs look awesome!!! Great programming, Gil. Count me in for Group A! This is going to be a blast

    Reply

  2. Tiffany Says:

    Group B, please 🙂 Looking forward to these WODs!

    Reply

  3. fred Says:

    I am in for Group A (barely).

    Reply

  4. Ryan Cormier Says:

    can’t make it i am on duty that day, buti want to do all of these wods one day

    Reply

  5. Heather Donnelly Says:

    I probably should join group A. 😛

    Reply

  6. Beth Says:

    I am thinking I would be part of group A haha! I am in for group C (barely)

    Reply

  7. Asian Jay Says:

    I’m in for group A i suppose

    Reply

  8. Jack H Says:

    Ahhh I’m going to be home but only until that Friday night to celebrate my dad and sister’s birthdays. Good luck to all, like Ryan I will do these workouts on my own – they look great

    Reply

  9. Amanda Says:

    Count me in- Group B please.

    Reply

  10. kurt Says:

    I would like to say group A but i think group B is for me

    Reply

  11. staci Says:

    ok, in for A 🙂

    Reply

  12. Shu-Yee Says:

    Group B baby!! (well, scale up on some stuff like double-unders, kipping pull-ups, and 75lb clean and jerk!) So excited about this and cannot wait for it!

    Reply

  13. Gilaad cohen Says:

    This is going to be so fun!!!! I’m so psyched for this. Let’s try to convince more people.

    Reply

  14. Matt Freake Says:

    Group A. Though I fear all those snatches!

    Reply

  15. SACKrifice Says:

    Alright, I will join in the fun!!!

    Reply

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