Throwdown Hub - Competition Management & Calendar

#	Team Name	Pts	WOD 1			WOD 2			WOD 3			WOD 4
#	Team Name	Pts	Pts	#	Reps	Pts	#	Reps	Pts	#	Weight (kg)	Pts	#	Time

WOD 1

Score: Reps 7 minute time cap

IN 7 MINUTES:

Buy in: 12 Synchro head touch down ups (all athletes)

Then AMRAP (2 athletes working at a time - all synchro):

18 x DB OH reverse lunges (15/10kg)
27 x DB STO
36 x DB snatch

NOTE: ON 3:00 ALL TEAMS MUST COMPLETE A FURTHER 12 HEAD TOUCH DOWN UPS, NO DOWN UPS COUNT TOWARDS YOUR FINAL SCORE.

WOD 2

Score: Reps 10 minute time cap

2 Rounds for time:

10 Box overs (24/20'')
20 TTB / 40 Toes above waist
30 Synchro air squats
10 Box overs
15 Pull ups/ 15 partner assisted pull ups
30 Synchro air squats
10 Box overs
10 Bar muscle ups / 20 assisted C2B
30 Synchro air squats

NOTE: All box overs are 2 athletes in synchro, all rig work is 1 athlete, all air squats are 3 athletes in synchro. If you are doing the scaled version then every 2 reps is 1 point for the rig movements (except pull ups).

WOD 3

Score: Weight (kg) 6 minute time cap

In a 6 minute window all athletes in the team to find a:

1 REP MAX CLEAN

NOTE: Team score is combined weight. Any athletes can load the bar. Clips must be used. Any clean is allowed (from the floor). On 6:00 teams will rest for 1 minute and setup for WOD 4 ready to start when the clock hits 7:00

WOD 4

Score: Time 14 minute time cap

On 7:00 for time (following from WOD 3)

Complete 12,9,6 reps of:

Barbell thrusters (42.5/30)
Burpees over the bar

7 Min CAP

NOTE: This will be completed follow the leader style (athlete 1 does 12 thrusters and 12 burpees over the bar, then athlete 2 completes 12 thrusters and 12 burpees over the bar etc). Score is time completed or if you get capped, reps completed

#	Team Name	Pts	WOD 1			WOD 2			WOD 3			WOD 4
#	Team Name	Pts	Pts	#	Reps	Pts	#	Reps	Pts	#	Weight (kg)	Pts	#	Time