Thoroughbred Throwdown Competition WOD's & Standards

Thoroughbred Throwdown Competition WOD's & Standards

Saturday Dec. 13th, 2014

10:00am

CALLING ALL THOROUGHBREDS' MEMBERS

We are excited to announce that we will be holding our first in-house competition. There will be:

Men and Women Beginner, Scaled and RX Divisions

Prizes: First Place receives a medal and prize bag
Second and Third Place receives a medal

Entry Fee: $5.00

Get in the holiday spirit by wearing your craziest Christmas colors, outfit, socks, etc. 

Contact Jeremy Barnett at 239-851-3940 or Arielle Poulos at 239-560-4449 to register.

WOD 1: “Oh My Quad”

10 Minute time cap 

The row and burpees will be performed before each set of cleans/deadlifts.  Burpees will be over the bar. Chest must touch floor for each burpee. If the chest does not touch the floor it will be considered a "NO REP"!!  The cleans/deadlifts must have full extension at the top.

Cleans will be performed as "Squat Cleans". 

No Power Cleans! A Power Clean will be considered a "NO REP"!

	RX Men	Rx Women	Scaled Men	Scaled Women	Beginner Men	Beginner Women
Row	250m	250m	250m	250m	100m	100m
Burpees over the bar	2	2	2	2	2	2
Cleans	155 – 5 reps 185 – 4 reps 205 – 3 reps 225 – 2 reps 245 – 1 rep	65 – 5 reps 85 – 4 reps 105 – 3 reps 115 – 2 reps 135 – 1 rep	95 – 5 reps 115 – 4 reps 135 – 3 reps 155 – 2 reps 185 – 1 rep	45 – 5 reps 65 – 4 reps 85 – 3 reps 95 – 2 reps 105 – 1 rep
Deadlifts					115 – 5 reps 135 – 4 reps 155 – 3 reps 185 – 2 reps 205 – 1 rep	65 – 5 reps 85 – 4 reps 105 – 3 reps 115 – 2 reps 135 – 1 rep

WOD 2: Ball Out ‘til You Fall Out

7 Minute Time Cap

200m OH Plate carry.  Anytime the plate hits the ground there is a 10 body weight squat penalty.  Plate must be held over head. Plate can not be rested on head or on shoulders. Resting the plate on the shoulders or on the head will carry a 10 body weight squat penalty.  Once the plate carry is complete use the remaining time to do as many Wall Ball Shots as possible.  

Note: the distance for Beginners is to the end of the fence and back for the OH plate carry.

Rx Men 45# plate/20# MB

Rx Women 25# plate/14# MB

Scaled Men 45# plate/14# MB

Scaled Women 25# plate/10# MB

Beginner Men 25# plate/14# MB

Beginner Women 15# plate/10# MB

WOD 3: “Chip This”

10 Min Time Cap

Push Press: Hips and knees must be locked out. Arms must be fully extended with elbows in line or slightly behind ears.

DU's: The rope must pass 2 x's under the feet before the feet land on the ground.

T2B: Both feet (toes) must touch the bar at the same time. Only one foot touching the bar or not touching the bar at all will be considered a "NO REP"!

C2B: Chest must come in contact with the bar each rep. If the chest does not touch the bar it will be considered a "NO REP"!

	RX Men	Rx Women	Scaled Men	Scaled Women	Beginner Men	Beginner Women
Push Press	155# x 30 reps	105# x 30 reps	115# x 25 reps	75# - 25 reps	75# - 20 reps	45# - 20 reps
Jump Rope	30 DUs	30 DUS	75 singles	75 singles	60 singles	60 singles
Abs	T2B x 30	T2B x 30	KTE x 25	KTE x 25	Sit ups x 20	Sit ups x 20
Jump Rope	30 DUs	30 DUS	75 singles	75 singles	60 singles	60 singles
Pull	C2B Pull up x 30	Chin over Bar Pull Up x 30	Chin over Bar Pull up x 25	Ring Rows x 25	Ring Rows x 20	Ring Rows x 20