FRIDAY NIGHT THROWDOWN
Weekly gym challenge
Please record your name, team name/captain, and if you completed the challenge on the clipboard by the whiteboard.

Week 1
10 minutes of ROMwod – 2 minutes right lizard, 2 minutes left lizard, 2 minutes right pigeon, 2 minutes left pigeon, 2 minute puppy dog.

Essentials:
A.
6 Sets
BarBell Overhead Carry x 50 meters
On the 2min Marks
or ADAPT

B.
10min EMOM
Ring Pulls 5 reps
Incline Push Up Hold x 5 reps

C.
For Time:
No Push Up Burpee x 20 reps
Row x 30 cal
*Every min do 5 sit ups

Fitness:
A.
6 Sets
HSPU x 40% of Best Max Rep set
On the 2 min Marks
or ADAPT

B.
10min EMOM
Ring Pulls x 10 reps
Dip x 5 reps

C.
For Time:
Chest to Bar x 40 reps or Bar Muscle Up x 20 reps
*Every min do 3 toes to bar

Performance:
A.
6 Sets
Parallette HSPU x 50% reps as Max Effort
On the 2 min Marks

B.
10min EMOM
ODD: Legless Rope Climb x 1 rep
Even : Chest to Bar x 6-10 reps

C.
For Time:
Bar Muscle Up x 50 reps
*Every min do 3 toes to bar
+
Competitor Session 2:
A.
3 Sets
Weighted Pull Up x 5 reps
*Start first set 60% of 1rm and build up
on the 3min marks

B.
6 Sets
Strict HSPU x 30% reps as Max Effort
On 2:30min Marks