The London Throwdown due to poopular demand brings you a same sex 3's competition aimed at the intermediate / RXd athletes. If you have competed at one of our Mixed sex 4 events then you will know exactly what to expect.
For time:
&
45- 30 - 15
Time cap: 12 mins
Notes:
GTOH SPEED LADDER
For time:
30 @ 50kg /35kg
20 @ 65 kg / 42.5
15 @ 80 kg/ 55 kg
9 @ 100kg/ 70kg
3 @ 115kg/ 85kg
Time cap: 8 mins
For time:
2000m / 1600m Row
EMOM - 3 Syncro devils press (mens 22.5kg/ 20kg/ 15kg) ( women's 15kg/ 12.5kg/10kg )
Front rack hold 60/40kg Whilst row is happening
Time cap: 10 mins
AMRAP 15
Syncro 30 Wall balls 1 x 12kg @9ft + 1 x 9kg 10ft / 1 x 9kg @9ft + 1 x 6kg @ 10ft
Syncro 15 Pull Ups
Notes:
*2 Athletes working 1 resting, change as required.
*Every time you change movement 1 athlete completes 25 double unders
1 round = 30 / 25 / 15 / 25
3RM Overhead Squat
Note: Barbell taken from the floor
Good Morning TCs
I hope you are looking forward to what will be another awesome event in Stratford this Sunday. The HeatS Schedule is now LIVE...
Can Team Captains please prompt your other 2 team mates to complete their athlete waivers ASAP. Use this link for guidance:
http://help.throwdownhub.io/en/articles/5490540-managing-your-team
As always you can expect some challenging but fun workouts on Sunday. Please bring your skipping ropes.
Thanks
Martin
