2015-06-10

OldTown Throwdown Competition Workout #2

10min AMRAP – add 1rep each time you do a new movement – i.e. 1 HSPU
Rx
Handstand Pushup (25# plates for hands w/ Abmat in middle)
Box Jump (24/20)
KB Snatch (53/35)
Slam Ball Burpees* (15/10)
Chest to Bar Pullups

Scaled
Wall Ball (14/10)
Box Jump (20/14)
KB Snatch (35/20)
Burpee
Jumping Pullup**

*Slam Ball Burpee – start with slam ball at waist for 1st rep, can’t drop slam ball, do a burpee with chest to ball stand up and put ball overhead. If you’re using the 30# slam ball then I wouldn’t put it overhead since this is quite a bit heavier than the one being used in competition. If you’re using a wall ball then put it overhead.

**Jumping Pullup – Set a box height such that when you stand with your arms overhead your wrists can curl over the bar