GAMES PREP THROWDOWN!


ONLINE:  COMPETE ANYWHERE, ANYTIME JANUARY 15-21

FINAL TESTER BEFORE THE OPEN

Format:

    • Real Time Scoring!
    • Feature videos of Michael FitzGerald doing the event
    • Compete anywhere, against everyone… this is a VIRTUAL event
    • Programming by games competitor and coach Michael FitzGerald
    • Video submission required for winners

Who:

    • Age-Group Categories – Under 40, 40-44, 45-49, 50-54, 55-59, 60+
    • See how you rank vs. other athletes your own age…WORLDWIDE!

Where and When:

  • Affiliate gyms worldwide.  Compete anywhere and post your results!
  • Get the WOD 9am PST January 15th and POST YOUR RESULTS by 5pm PST January 21st
  • Makes a great WOD for the entire affiliate gym’s programming on that weekend

Cost:

  • $7 / person

Who is available to Throwdown on Saturday, January 19th or Sunday, January 20th at the downtown location?  There should be some names competing that you know from the Canada West region if you want to see where you rank.

Today’s Workout:

Buy In – Coach led mobility, then dynamic warmup

4 Rounds of:
:15 Squats
:15 Mountain Climbers
:15 Pushups
:15 Situps

WOD – “Plates, Balls, and Bars”

AMRAP in 12 minutes:
P1 – 100M Plate carry (25/45lbs)
P2 – Wall Balls (14/20lbs) – Max reps
P3 – Chest to bar pullups – Max reps

Partner 1 sets the time for the rest of the stations.  When partner 1 comes back from the plate carry, partners move to the next station. The workout is scored by max reps from all partners in the wall balls and pullups

Zone 3 – scale to kipping pullups
Zone 2 – scale wb to 10/14lbs, assisted pullups
Zone 1 – scale as needed / add a rest station

Cash Out – Follow the leader group stretch

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