Today the workout is part of the Hwy 40 Throwdown series.
As you will find out everyone can be part of this because it is scaled to accommodate just about everyone.
If after doing today’s WOD you decide, “I would like to be part of the throwdown competition let Cal know.”
Warm-up (15 min.): Jog the Box for 3 Min. Then 1/2 Tabata of Air Squats,
GPU and Hollow Rocks. Dynamic Stretch BBWU4C
Strength (15 Min.): Power and or Squat Clean
3 reps EMOM for 10 Min.
Work up through your WOD weights
WOD: HYW 40 THROWDOWN 16.1
From LEGION Fitness in Craig……..Clean Ladder For Time w/Partner:
5reps/4reps/3reps/2reps/1rep of the progressively heavier weights
Level 1 Athletes:
Squat Cleans
Women 75/95/115/125/135
Men135/155/175/195/215
Level 2 Athletes:
Power or Squat Clean
Women 65/85/95/105/115
Men 115/135/155/165/185
Level 3 Athletes:
Power or Squat Clean
Women 45/55/65/75/85
Men 65/75/85/95/105
Partner A performs the ladder on a 4 min time cap. If he/she completes the ladder in under 4 min. Partner B immediately begins and has until the eight minute mark to finish. If reps in the ladder are incomplete the teams score is cap minus the incomplete reps.
In case of a tie the tie breaker is partner A’s time to finish their portion of the Wod.
Icing: 3 x 25m. Sled pulls