Good evening, athletes and judges!
Mental Prep: Get your mind right. Pray, meditate, or whatever it is you do to get in a positive state of mind. Just remember to have fun!
FULL EFFORT IS FULL VICTORY!
SUMMER THRWDOWN EVENT 5
“4-4-4 Intervals”
AMRAP in 4 minutes of:
50 Thrusters (95 / 65)
In remaining time:
Max Toes to Bar
Rest 1 minute
AMRAP in 4 minutes of:
40 Thrusters (115 / 75)
In remaining time:
Max Chest to Bar Pull-ups
Rest 1 minute
AMRAP in 4 minutes of:
30 Thrusters (135 / 95)
In remaining time:
Max Burpee Box Jump Overs (24 / 20)
Scaled:
-Men’s Thruster Loads: 65-75-95
-Women’s Thruster Loads: 45-55-65
-Toes to Bar (athletes may scale to hanging knee raises, but will not be allowed to score higher than those who do not scale)
-Pull-ups (athletes may scale to jumping pull-ups, but will not be allowed to score higher than those who don’t scale)
-Burpee Box Jump Overs (20 / 12 inches)
Partners will have 4 minutes to complete 50 thrusters, and with the remaining time, they will complete as many toes to bar as possible. In the 1 minute of rest they have, athletes will increase the load of the bar, and at minute 5:00 will have 4 minutes complete 40 thrusters and as many pull-ups as possible. The athletes will again increase the load of the bar during their rest, and at minute 10:00 they will have 4 minutes to complete 30 thrusters and in the remaining time, complete as many burpee box jump overs as possible.
*Partners must use the same barbell and the same pull-up bar.
**Partners may split the thrusters, TTB, PU, and BBJO however they choose.
***Each AMRAP will be scored separately.
Workout of the Day
A.
Four rounds for time of:
400m Run
21 Wall-Balls (24 / 20)
15 Ball-Slams (pick weight)
9 Burpee Box Jumps (24 / 20 – Facing)