Monday: The Leak, Pt 3!

Monday: The Leak, Pt 3!

Monday: The Leak, Pt 3!

Congrats to Noriko on her 1st Bar Muscle Up! Way to go!!! #itsworking

Can you feel it?

That’s right. It’s In House Throwdown Fever!

And I has it.

The uptick in everyone’s training…the additional purpose I see in each rep…the entire Coaching Staff is blown away…and We Haven’t Even Had the Throwdown yet!

And there’s one…more…WOD to announce…and if you follow the blog & different programming concepts (or are in ITP cough cough) then hopefully you saw that a heavy lift (1RM Back Squat/absolute strength) + 1 Min Max Double Unders (anaerobic/skill) + Grace (CP Battery/Lactic/Oly Tech)…brings us to this.

“We Can’t Stop”

12 Minute AMRAP for every division. (Aerobic Power + Bodyweight/Gymnastics)

Beginners:

100m run

8x Burpee + Lateral Jump Over Hurdle

6x Jumping Pull Ups

Intermediate:

100m run

10x Burpee + Lateral Jump Over Hurdle

7x Pull Ups (any grip chin over bar)

Advanced:

100m run

10x Burpee + Lateral Jump Over Hurdle +

Rd1: 10x CtB Pull Ups

Rd2: 8x HSPU

Rd3: 6x Pistols (each leg alternating)

Rd4: 4x Muscle Ups (Ring first option then bar 2nd: Ring is scored above Bar in scaling)

Rd 5: Back to Rd 1

So there ya go! The 4 events we have will be scored 25% each. I’ve decided to score separately the back squat and double under workout – although the format will stay the same. I’m really looking forward to the awesome energy Saturday is gonna bring.

We’re starting at 9am sharp and heat assignments will be done in advance. There is no registration at the door – so you have to sign up by the whiteboard this week!

Pre-Skill: 1 Min Jump Rope rest 1 min x2 (single or double unders – do this post warm up)
Skill: Push Press: Sets of 6-8 Reps
WOD: 4 sets:  1 Min Per Station: rest 1 min after all the stations are complete
1. Row for cal
2. Jump Rope Passes
3. Hand Release Push Ups

Pre-Skill: 1 Min Jump Rope rest 1 min x2 (single or double unders – do this post warm up)
Skill: Push Press: Sets of 5 Reps
WOD: 4 sets:  1 Min Per Station: rest 1 min after all the stations are complete
1. Row for cal
2. Jump Rope Passes
3. Hand Release Push Ups

A. 10 Minute alt EMOM: (do 5 of each alternating)
1. 6x Power Clean & Power Jerk  (Grace style) – sub to 6 heavy front squats as needed
2. Double Unders (Advanced: 30 Int: 20 Beg 50 jump rope passes)

B. Rowing:

3 sets rest 3 min after each set

Row 350m AMRAP Ring Dips/Ring Push Ups/Regular Push Ups

Score is total time & total Push Ups or Dips completed