For those competing in the London Throwdown please make sure that you submit your scores in order for me to verify them before 6pm on Saturday. The last time I will log on and verify scores will be 2pm Saturday afternoon 🙂
TEAM WOD
Warm up
Run 800m, Stretch and mobilise
WOD – For time in pairs with a 30 minute time cap
- 50 Burpees
- 100 Air Squats
- 150 KB Swings @ 16kg/24kg
- 200 Sit ups
- 150 KB Swings @ 16kg/24kg
- 100 Air Squats
- 50 Burpees
BE FAST, FURIOUS AND AGGRESSIVE AND YOU’LL MAKE THE TIME CAP!!!! 🙂
COMPETITOR WOD
Warm up
Junk Yard Dog
Split Jerk Tekkers with PVC pipe
Every 30 sec’s for 5 mins perform 3 Strict Press @ 70% of 1RM (bar can be taken from the ground or rack) If you fail a set drop the weight by 2.5kg
WOD
Take 15 mins to hit a 1RM split Jerk from the Rack
rest 5 mins
21-15-9 Reps for time:
- Shoulder to Overhead @ 42.5kg/60kg
- Lateral Burpee’s