Throwdown Details

Throwdown Details:  February 11th at 1pm

All WODs are scored separately. Score sheets for your judge will be available.

WOD 1:  Skill to be announced (surprise!) Explanation of standards promptly at 1:00 and we will begin scoring for this immediately afterward. This WOD will also be offered after the last heat for late-comers or male competitors who will start in the later heats.

For the remaining WODs, the clock will run continuously such that each heat (6 competitors) will last 18 minutes.  Heats promptly start one after the other.  The workout is designed to move to your next stations easily.

WOD 2:  Max double-unders in 3 minutes.  Rogue cable jump ropes available or bring your own.  We have screwdrivers to adjust your length.

WOD 3:  3 minutes to find your max weight overhead squat.
Competitors will each have their own station with bars, plates and collars to use.  Judging STARTS when the competitor is standing fully locked out overhead, ready to do an overhead squat.  (Your choice as to how you get it overhead:  power snatch, power clean to behind the head to overhead).  Hips below parallel to fully standing with hips completely open, arms locked out.

WOD 4:  AMRAP: 10 minutes
20 Overhead Lunges (35/45lb)
15 Ring Push-ups
80m Shuttle Sprint (Each FULL length is one rep)

WOD 5:  Go immediately into 2 minutes of max wall balls. (14/20lb)

Standards:
a.  Knee touches floor each lunge. Reps don’t count if plate travels on or past top of head.  Plate must be placed in designated area before doing your ring push-ups.
b.  Ring push-ups must travel at least 90 degrees, chest between rings, on the toes.
c.  Shuttle sprint: Hand touches line on floor, hand touches plate on other end.
d.  Wall balls: Reach the 10 foot line, squat below parallel.

If all goes smoothly, we’d like the heats to start at 1:30, 1:50, 2:10, 2:30, 2:50, 3:10….

All heats can consist of combined prescribed or not.  We will start with women heats first.

Double unders and max overhead squat are in this room.  Immediately to the right of the weights is a big garage door into another area for the 10 minute AMRAP and wall balls.

3, 2, 1, GO!