The HYW 40 Throwdown preliminary workouts have been released.
We will be doing them on Monday and Thursday the next 2 weeks.
Get together with your partner and make plans to be in class at the same time on those days.
Warm-up (15 min.): 3 Rounds of 10 G2OH w/plate, 10 OH Lunges w/Plate, 10 POF squats. Dynamic Stretch
Strength (15 Min.): Strict Ring Pull-ups
4 Reps EMOM for 10 Min.
2 reps of Negative if you don’t have the pull-ups.
Add Wt. by holding a medball between your knees.
WOD: ZOOM ZOOM
For Time with a Partner:
100 KB Swings 55/45
80 Wallball 20/14
60 GHD Sit-ups
40 Power Snatch 95/65
20 Squat Cleans 135/95
10 Rope Climbs
Icing: Skill work of your choice.