Sunday 6.22.14 - Good Luck to the athletes at the Contra CostaThrowdown!

Good Luck today Alisha, Bailey, Phillip and Rick!

For anyone who can make it down to the Contra Costa Throwdown at Concord High School, 4200 Concord Blvd, Concord to cheer them on please do!

Here are the workouts they will be competing in today.  And if you can't make it down, you can follow along like I will, at Wodrocket.com.

Workout #1
RX weights men 70lbs and ladies 53lbs
100 double unders
40 KB swings
30 KB alternating Lunges
20 KB alternating Clean and then Shoulder to Overhead (anyway)
10 Handstand Pushups
7 Minute time cap

WOD #1 scaled
weight 53 lbs men and 35 lbs woman
150 single unders
40 KB swings
30 KB alternating Lunges
20 KB alternating Clean and then Shoulder to Overhead (anyway)
10 Hand Release Pushups
7 Minute time cap

Workout #2
3 Minute Max effort Row for distance

Workout #3
7 Minute AMRAP (as many reps as possible)
Ascending ladder Couplet presented by Nutrishop Pleasant Hill
RX Mens 135lbs and RX Womans 95lbs
Scaled Mens 95lbs and Scaled Womans 65lbs
3 Ground to Overhead (anyway) and 3 Lateral bar over Burpees
6 Ground to Overhead (anyway) and 6 Lateral bar over Burpees
9 Ground to Overhead (anyway) and 9 Lateral bar over Burpees
12 then 15... until time at 7min.