Throwdown Hub - Competition Management & Calendar

#	Team Name	Pts	Helen With A Twist			Snatch 2a			Up and Down Again 2b			Go			Hey Shoulders 4a			Hey Shoulders 4b
#	Team Name	Pts	Pts	#	Time	Pts	#	Weight (kg)	Pts	#	Reps	Pts	#	Rounds + Reps	Pts	#	Time	Pts	#	Reps

Helen With A Twist

Score: Time 12 minute time cap

12 Minutes To Complete:

3 Rounds for Time

500m Row

21 Synchro Kettlebell Swings

12 TTB

RX athletes will perform American KBS and TTB

Scaled athletes will perform Russian KBS and Hanging Knee Raises.

Snatch 2a

Score: Weight (kg) 19 minute time cap

Workout 2a

5 Minutes to Achieve:

1RM Snatch

- 2 minutes rest before Workout 2b -

Up and Down Again 2b

Score: Reps 12 minute time cap

Workout 2b

6 Rounds YGIG

2 Minutes

15 Bar Over Burpees

Max Rep GTOH*

*Weight increases each round

**Athletes can snatch or clean and jerk

RX Weights: Round 1 = 50/35kg, Round 2 = 60/40kg, Round 3 = 70/45kg

Scaled Weights: Round 1 = 40/25kg, Round 2 = 50/30kg, Round 3 = 55/35kg

Go

Score: Rounds + Reps 6 minute time cap

6 Minute AMRAP

10 Synchro Box Jump Overs

10 Synchro Alternating DB Snatches

10 Synchro Pistol Squats

*Scaled athletes may choose to perform OH DB Lunges and may step over the box rather than jump

RX DB 22.5/15kg

Scaled DB 15/10kg

Hey Shoulders 4a

Score: Time 10 minute time cap

In a 10 Minute Window Complete WOD 4a:

10 Rounds

3 HSPU

6 Thrusters

24 Double Unders

Min 10 - 12 Complete WOD 4b

RX Weight 50/35kg

Scaled Weight 40/25kg

Split the work on rounds however you choose.

Hey Shoulders 4b

Score: Reps 2 minute time cap

RX = Max Rep BMU

Scaled = Max Rep Pull Up

*One Athlete Working At A Time

#	Team Name	Pts	Helen With A Twist			Snatch 2a			Up and Down Again 2b			Go			Hey Shoulders 4a			Hey Shoulders 4b
#	Team Name	Pts	Pts	#	Time	Pts	#	Weight (kg)	Pts	#	Reps	Pts	#	Rounds + Reps	Pts	#	Time	Pts	#	Reps