While we are still a full day from the In House I know a lot of you are like me and want details and information, so here is what we have so far.

In House Throwdown
-Volunteers and Judges please arrive no later than 8:15am

Athlete Check-in: 8:00-8:45am
– this is where you come in, declare your level, and do your personal mobility. There will be warm-up space and time for everyone and every heat including the 1st heat of the 1st WOD.

Athlete/Judges Standards meeting: 8:45-9:00am
– this is where we go over all the rules for each WOD

WOD 1 Start: 9:15am
– each heat runs 15 minutes. We will run 4 or 5 heats pending last minute sign ups. Figure 1 hour for each WOD. So WOD 1 will approximately be 9:15-10:15, WOD 2 10:30-11:30, WOD 3 11:45-12:45. We will have a 30 minute break to give people a rest and calculate final scores. Final WOD will be around 1:30 with the podium announced around 2pm.

FRIDAY
– If you are competing in the In House but are one of those people who like to get a little moving in the night before a competition and you took Thursday off your suggested work to be done in class is at the bottom of this page. You are more than welcome to get work in as you wish but please be respectful of classes.

BASE and PLUS

WOD: “Filthy Fifty”

50 Box jump, 24/20 (bounding allowed)
50 Jumping pull-ups
50 Kettlebell swings, 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (Sub Supermans)
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

THE PROGRAM 

1. Skill Warmup: for quality
Row 500m
30 alternating pistols
15 muscle ups

2. Power Snatch
Warmup then find a 5 rep max TnG in 3 attempts

3. “Filthy Fifty”

In House Competitors’ Suggested Work

WOD: Done at 80% intensity

30 Box jump, 24/20 (bounding allowed)
30 Jumping pull-ups
30 Kettlebell swings, 53/35
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions (Sub Supermans)
30 Wall ball shots, 20/14
30 Burpees
30 Double unders

Core Work: 8m AMRAP
5 GHD Situps
1 Legless Rope Climb
10 GHD Situps
1 Legless Rope Climb
15 GHD Situps
1 Legless Rope Climb

– Continue adding 5 GHD sit-ups each round