Challengers : The points listed when we first launched ThrowdownHQ were incorrect. Please go through and correct to the current point system of +6 points max per day (WOD days) and +5 points max (Non-WOD days), with -2 to daily total for any drinking! Sorry for the mixup and thanks for attention to this matter.

 

Remember : The first 10 days are crucial. You are almost there! Then you can settle in and get used to the new way of going about life aka the healthy way of going about life aka the right way of going about life and get into a groove. The PRs will be coming and the pounds will be shedding.

 

 

TUESDAY : Test #5

 

Strength : Back Squat

Find a 1 rep max

 

* your first 3 sets should be FAST sets of 3-5 reps at about 60-70%. Then increase as you need from there. DO NOT ACCEPT DEFEAT

 

 

WOD : For Time

– 2 Minute Max Double Under Buy in, then 21-15-9 of
Pistols (each leg)
KB Swings 53/35
Toes to Bar
– Run 400m AFTER completing 21-15-9

 

S/L1: Scaled Pistols, KB, TTB

 

Rx+ : Weighted Pistols 53/35, no scale up on KB Swings

 

 

The Program

 

1. Strength and WOD Rx+

 

2a: 4xME OHS 175/125, rest :60
2b: 4xME Ring Dips, rest :60

after 4th round immediately perform 2m max distance HS walk

 

3. Deadlift
3×15, rest 3:00 between efforts, must be TnG, 315/205 as starting point or scale as needed. 

 

4. 4×20 GHD Situps, go for UB and fast, rest :90 between efforts