BEATDOWN15

REGISTRATION IS LIVE! FIND A PARTNER. YOU DO NOT WANT TO MISS THIS!

2015 BEATDOWN REGISTRATION


WARM UP:

500 M. Row

25 Thrusters (45/35/15)

15 Push Ups

Then:

5 Min. Hip and Shoulder Mobility

SKILL:

EMOM 6

ODD: Weighted Front Plank

EVEN: 40 Ft. O.H. Walk (Clean Grip @ 80% 1RM Jerk)

LIFT:

EMOM 10

3 Snatch

(Rest the remainder of the minute)

Men: Work from (45-85% 1RM)

Women: Work from (45-85% 1RM)

*Progressively add weight accordingly based on comfort level.

WOD:

“13.5”

3 Rounds (4 Min. Cap)

15 Thrusters (100/65) (75/55) (65/45) (55/35)

15 C2B Pull Ups

*If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

**If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

***If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

YOU WILL WANT TO QUIT. DON’T!

POST WOD:

Mobilize & Stretch

Recent Posts