SnowDown ThrowDown 4.0

Here is what our SnowDown ThrowDown Workouts are going to look like.

Conditioning.

First heat is going to go at 215ish and will run every 20 minutes. Right now it looks like we will have 2 to 3 heats as we have 10 teams registered now and we know we will have more show up on the day of.

We will have some visitors from our different organizations in around 3 and then we’ll start our strength workout around 330.

Reminder that this is a fun day. Come in ready to sweat, give a few high fives, and raise money for a few great organizations.

Conditioning

‘Five for Fighting’

3 Rounds

1 minute at each station - rotate each athlete through each station for each round.

WBS

T2B

cal Row

Burpee

All athletes complete one minute rest after they all complete 4 stations.

Each athlete counts their own score for the 3 rounds and then the team will add up the scores at the end.

For example

Athlete A:

Round 1: 20 WBS/20 T2B/20cal Row/20 Burpee = 80 reps

Round 2: 20 WBS/20 T2B/20cal Row/20 Burpee = 80 reps

Round 3 20 WBS/20 T2B/20cal Row/20 Burpee = 80 reps

I’d have 240 reps. Athlete A/B/C/D add up scores at end of 3 rounds to give yourself a team score.

(Knee Tucks count as a score of 3 to 1 for people taking this way toooooooo seriously.)

Strength

15 minutes to build to a heavy:

Power Clean + Hang Clean

Max Rep Strict Pullups

Total score is total top weight lifted for each athlete added together + total number of pull-ups done by team.

(banded or partner pull-ups is a 3 to 1 ratio for those keeping track.)

- Team 782