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Saturday

WOD 1: 7 Minute Cap
9-6-3:
Clean (185/125, 155/105, 135/95)
Shoulder-to-Overhead (same as above)
Box Jump (30/24, 24/20, 24/20)

Clean: Any style of clean is allowed (power, squat, split). Athlete must life the bar from the ground to the front rack position in one motion. Knees and hips must be fully extended with elbows in front of the bar for the rep to be count.

Shoulder-to-Overhead: Can be any style of press or jerk. Rep starts at the shoulder and finishes with knees, hips, and elbows locked out with the weight overhead. If doing a split or power jerk, you must return the feet under the shoulders with control.

Box Jump: Step ups are allowed. You must come to full extension on top with both feet on the box for the rep to count.


WOD 2: 12 Minute Cap
3 RFT:
Rx:
40' Handstand Walk
20 Wallballs (20/14#, 10'/9' target)
7 Bar Muscle Ups

Masters:
40' OH KB Lunge (24/16 kg)
20 Wallballs (20/14#, 10'/9' target)
10 Chest-to-Bar Pullups

Scaled:
40' OH KB Lunge (16/12 kg)
20 Wallballs (20/14#, 9'/8' target)
12 Pullups (men) / 12 Jumping Pullups (women)

Handstand Walk: 10 feet minimum increment, 20 feet out and 20 feet back. Feet must start behind the starting line and both hands must cross the line marker entirely for a rep to count.

Wallballs: Each rep begins with a full squat to parallel or below. The center of the ball must hit the wall ABOVE the marked line for your division (bottom of the target for women's scaled).

Bar Muscle Ups: The athlete must begin in a fully-extended hang from the bar. The heels MAY NOT rise above the bar during the kip. The rep finishes when the athlete's arms full extend over the top of the bar. You are allowed to support your upper body on the bar before finishing the dip.

Chest-to-Bar Pullups: The athlete must begin in a fully-extended hang from the bar. At the top of the rep, the bar must clearly contact the chest below the level of the collarbone. Any style is allowed, but if choosing butterfly, MAKE SURE you are able to make contact with the bar or the rep will not count.

Pullups: The athlete must begin in a fully-extended hang from the bar. At the top of the rep, the athlete's chin must be clearly over the top of the bar. Any style is allowed. Any style is allowed, but if choosing butterfly, MAKE SURE your chin goes over the top of the bar or the rep will not count.

Jumping Pullups: Athletes will stand on boxes and/or plates. The height will be set so that the bar is at the athlete's wrist, below the heel of the palm. A rep starts with arms fully-extended. At the top of the rep, the athlete's chin must be clearly over the top of the bar.

Overhead Kettlebell Lunge: Athlete will start behind the line and extend the KB overhead. On each lunge, the knee must make contact with the ground and you must step forward cleanly. If you shuffle your feet, you will be asked to go back and start from the previous 10 foot mark. Both feet must come together and the athlete stand before moving to the next lunge. When finishing, you need to come to standing, with both feet past the line before bringing the kettlebell down. The elbow does not need to be locked, but if the bottom of the KB drops below the top of your head, you will no-repped and returned to the previous 10 foot mark.


WOD 3: Front Squat Ladder

Rx:
Men - 135 / 155 / 175 / 195 / 225 lbs.
Women - 95 / 105 / 120 / 135 / 155 lbs.

Masters
Men - 115 / 135 / 155 / 175 / 185 lbs.
Women - 75 / 95 / 105 / 115 / 125 lbs.

Scaled
Men - 95 / 105 / 115 / 135 / 155 lbs.
Women - 65 / 75 / 85 / 95 / 105 lbs.

Format: Athletes will have 60 seconds at each station to perform as many front squats as possible. There will then be a 30 second rest/transition to the next bar. If you fail to get a rep at any station, you do not move on to the next bar.

Front Squat: When starting from the ground (first rep or mid-round after dropping the bar), you are always allowed to squat clean the first rep. You must squat to parallel or below with the bar in the front rack position and then return to a standing positions with hips and knees fully extended for each rep to count.


Floater 1 (Each floater will have half the value of normal WODs)
Unbroken DU, 3 attempts

Rules: Athlete will have 3 attempts at a Max Effort set of Unbroken Double Unders. An attempt counts when the athlete reaches 5 DU (if you mess up on the first rep, you'll get to re-try the attempt). However, if an athlete tries and fails to complete 5 DU three times in a row, that attempt is scored as a 0 and they will have to move on to the next attempt. All 3 attempts must be completed at once. You DO NOT need to complete all 3 attempts. For example, if you get 170 unbroken double unders on your first attempt, you may accept that as your score and skip your last two attempts and save your shoulders :)

Sunday

WOD  4: AMRAP 15

Rx:
40 Lateral Bar-Over Burpees
30 Goblet Squats (24/16)
20 Deadlifts (255/175)
10 Pistols

Masters / Scaled:
40 Lateral Bar-Over Burpees
30 Air Squats
20 Deadlifts (225/155, 185/125)
10 Goblet Squats (24/16, both divisions)

Lateral Bar-Over Burpees: Each rep begins with a burpee where the chest touches the ground. Upon standing, the athlete must jump over the barbell with 2-feet and land with 2-feet. Skipping or stepping over is not allowed. If you are given a no-rep, you must complete the jump again, but not the burpee. The athlete DOES NOT need to come to a standing/fully-extended position for bar-over burpees.

Goblet Squat: Athletes may hold the kettlebell any way they want, but it must remain in contact with the chest (sternum/breast bone) in the center of the body. Athletes may not hold the kettlebell off to one side. Athlete must squat to parallel or below and return to a standing position with knees and hips fully extended.

Air Squats: Athletes must squat to parallel or below and return to a standing position with knees and hips fully extended.

Deadlifts: Standard deadlift, sumo not allowed. Athlete must begin with hands outside of the knees and pick the bar up to a standing position with knees and hips fully extended. Dropping the bar from the top of the rep is allowed, but make sure the rep is good first.

Pistols: Reps are alternating. Athlete must squat on one leg to parallel or below and return to a full standing position with hips and knees fully extended. If either hand or the free foot touch the ground, it is a no rep. All athletes will have the option of using a 5 lb. metal plate to use under the heel for mobility purposes.


WOD 5: AMRAP 9

Rx:
15 Toes-to-Bar
10 KB Snatch (24/16)
5 Handstand Pushups
  then:
6 Minutes to find Max Snatch (any style)

Masters:
15 Toes-to-Bar
10 KB Snatch (16/12)
5 Push Press (115/75)

Scaled:
15 Hanging Knee Raises
10 KB Swings (24/16)
5 Push Press (95/65)

Toes-to-Bar: Each rep begins in a fully-extended hang from the bar with the heels behind the vertical plane of the rig. The rep is complete when athlete touches the toes of BOTH feet at the SAME TIME to the pullup bar.

Kettlebell Snatch: Reps are alternating. Each rep begins on the ground. Athlete must pull the KB overhead in one motion (no stopping at the shoulder and pressing). The rep is complete when the athlete is in a standing position with knees, hips, and elbow locked out. A "press out" once the KB is overhead is allowed..

Kettlebell Swing: The athlete must swing the kettlebell so that the arms are fully extended directly overhead. It is okay for the KB to be tilted forward, but if the hands are forward of the head, it is a no rep. "Snatch style" swings are allowed.

Handstand Pushups: The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed within the clearly marked area. The marked area will be 36" wide by 24" deep, and the palm of the hand must remain completely within the area (fingers may extend out of the box). At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area. Kipping is allowed.

Push Press: Each rep begins with the bar in the front rack position. Athletes may begin the rep with a dip, but may NOT re-dip under the bar (translation: no jerks). The rep finishes with the bar overhead with knees, hips, and elbows extended. If the bar is in FRONT of the head/face, the rep will not count.

Snatch: Any style of snatch is allowed (power, squat, split). The bar must start from the ground and move to the overhead position in one motion. The rep finishes with the bar overhead with knees, hips, and elbows fully extended.


Floater 2 (Each floater will have half the value of normal WODs)
Broad Jump, 3 attempts

Rules: Each athlete will have 3 attempts ONLY. There are no do-overs. The athlete's feet start behind the start line and you must land your jump cleanly. If you fall forward or shuffle your feet, the rep will not count. If you shuffle your feet backward, the rep will be measured from your FINAL position. If you put a hand down on the ground, the rep will not count. All 3 attempts must be completed consecutively.

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